over 100 recipes from - Naturopath Solutionsnaturopathsolutions.com.au/wp-content/uploads/2018/...THE BEST OF AIP 2016 1 over 100 recipes from b e s t o f ... By reading this e-book,

1THE BEST OF AIP 2016

over 100 recipes from

best

of

by Dr. Sarah ballantyne PhD

Copyright 2016 the paleo MoM llC.

No part of this publication may be reproduced, distributed, or sold in whole or in part, by any means, with or without financial gain, without the prior written consent of the author. The information contained in this e-book is for entertainment purposes only. Always consult your healthcare provider before making any diet or lifestyle changes. The rec-ommendations in this e-book are not intended to diagnose, treat, cure, or prevent any disease. By reading this e-book, you agree that The Paleo Mom LLC is not responsible for your health relating to any information presented in this e-book.This e-book contains affiliate links to products or services on external websites. This means that The Paleo Mom LLC receives a small commission when purchases are made at these sites without any increased cost to the buyer.


Table of contents5 what is the autoimmune Protocol?6 what is the aiP?7 how Does the autoimmune Protocol work?9 Paleo aiP “Yes” fooDs10 Paleo aiP “no” fooDs11 aiP lifest Yle factors14 reaDing l abels 21 stocking an aiP PantrY 22 stocking an aiP friDge23 ingreDient swaPs25 aiP reciPes

26 contributors

Breakfast29 basic eggno waffles 31 PumPkin sPice waffles 32 moroccan-insPireD l amb hash33 bacon sPinach breakfast skillet35 fall fl avoreD breakfast skillet37 homemaDe “bangers”38 grain free breakfast cookies39 micronutrient smoothie bowl40 immune boosting green Detox smoothie41 strawberrY mango breakfast shake42 the healthY shamrock shake43 aiP morning smoothie

44 sweet & savorY coYo bowl

Main Dishes46 nightshaDe-free ratatouille47 thai green currY49 inDian st Yle mut ton & sPinach currY51 crab & meYer lemon Pasta53 summertime ParsleY & blooD orange Pasta54 the aiP Paleo burger 55 turkeY & cavolo nero cabbage meat balls 57 grilleD Pork choPs with mango mint salsa

58 lolliPoP lolliPoPs (instant Pot)59 asian honeY-gl azeD ribs61 herb crusteD Pork loin63 braiseD beef chuck roast with garlic & rosemarY64 balsamic roast beef (instant Pot)65 korean short ribs (instant Pot)66 maPle tamarinD ribs (instant Pot)67 thai beef let tuce wraPs68 roasteD stuffeD PumPkin with balsamic beef 70 minD-blowinglY gooD aiP Paleo l asagna72 aiP barbacoa74 PulleD herbeD chicken with sautéeD carrot & ParsniP mash 75 roast chicken breasts with leek, garlic & thYme76 asParagus & Prosciuto stuffeD chicken breast 78 moules-frites80 PoacheD Pacific salmon with leeks & fennel81 Prosciut to wraPPeD babY squiD82 asParagus & Prosciut to stuffeD chicken breast 83 steameD mussels with Prosciut to anD garlic 84 teriYaki salton85 lemon Dill bakeD salmon

86 bacon-braiseD whitefish & brussels

Snacks & Drinks88 crunchY kale chiPs89 sweet Potato chiPs 90 tostones91 Pl antain crackers93 bacon & bison liver Pâté with fresh fig Jam95 green machine bone broth97 no-nut tigernut sPreaD98 roasteD garlic zucchini hummus99 salteD limeaDe100 thai iceD tea


souPs & siDes102 asParagus souP103 chilleD melon & taPioca souP104 cock-a-leekie souP105 korean beef & seaweeD souP106 raDish greens anD sweet Potato souP107 creamY mushroom souP109 tummY healing chicken souP111 Paleo ham & sweet Potato souP112 heart Y beef souP113 thai st Yle beef stew114 garlic rosemarY oxtail stew (instant Pot)116 hamburger stew117 l amb & Pl antain stew(instant Pot)119 watermelon gazPacho120 high 5 sal aD 121 festive sal aD122 carrot & toasteD coconut sal aD123 hot cranberrY & sPinach sal aD125 green sal aD with thai Dressing126 simPle fennel sal aD127 green sal aD with italian vinaigret te128 Paleo choPPeD chicken sal aD with honeY-lime Dressing129 suPerfooD hauskraut sal aD130 sPiralizeD cucumber shrimP sal aD with honeY lime Dressing131 stuffeD sweet Potato skins133 mofongo stuffing134 beef anD mushroom ParsniP risot to135 bacon-wraPPeD sPiceD PumPkin137 Paleo french fries138 lime Yuca fries 139 Yuca Paleo biscuits141 real Deal Paleo/ aiP biscuits143 cassava flour tortill as145 reD wine Pasta sauce 146 kimchi JJigae/ korean stew 148 maPle-cranberrY sauce149 awesome aiP maYo

Veggies151 zest Y roasteD asParagus152 savorY roasteD taro 154 the art of artichokes

155 bacon coll arD greens156 crisPY coconut kale157 bacon-braiseD brussels sProuts159 Daikon & aPPle sl aw160 scalloPeD no-tatoes161 fermenteD rainbow ginger carrots162 lemon-thYme roasteD cauliflower163 JaPanese turniPs with orange rosemarY Pan sauce 164 cinnamon but ternut squash & Pl antain with aPPle

Treats167 banana-coconut PuDDing168 Pina col aDa fuDge169 lemon vanill a coconut bark170 anti-infl ammatorY coconut turmeric bites171 single serve aiP brownie172 rustic aPPle crisP173 oven roasteD fruit cuPs with vanill a ice-cream174 chocol ate coconut coll agen Protein bites175 bakeD aiP snowball cookies176 aiP rosemarY Pear sorbet177 bl ack Plum ice cream178 PeachY-keen Probiotic PoPsicles179 italian cannoli181 aPPle crumble182 strawberrY rhubarb cobbler183 berrY terrine184 aiP PumPkin Pie 185 aiP vanill a ice cream186 carob l aYer cake

Reintroducing foods188 reintroDucing fooDs191 reintroDuction 101192 what Does a fooD reaction look like?194 stages of reintroDucing fooDs



What is the Autoimmune Protocol?

Autoimmune disease is an epidemic in our society, affecting an estimated 50 mil-

lion Americans. But it doesn’t have to be. Although genetic predisposition accounts

for approximately one-third of your risk of developing an autoimmune disease,

the other two-thirds comes from your environment, your diet, and your lifestyle.

In fact, experts are increasingly recognizing that certain dietary factors are key

contributors to autoimmune disease, placing these autoimmune conditions in the

same class of diet- and lifestyle-related diseases as type 2 diabetes, cardiovascular

disease, and obesity. This means that autoimmune disease is directly linked to our

food choices and how we decide to live our life. It also means that we can manage

and reverse autoimmune disease simply by changing how you eat and making more

informed choices about sleep, activity, and stress… and that’s some pretty darned

good news!

There are more than one hundred confirmed autoimmune diseases and many more

diseases that are suspected of having autoimmune origins. What tissues are tar-

geted determines the nature of our diagnosis. However, the root cause is the same.

The Paleo Autoimmune Protocol, typically abbreviated AIP, is a powerful strategy

that uses diet and lifestyle to regulate the immune system, putting an end to these

attacks and giving the body the opportunity to heal.

The AIP is gaining traction around the world (a study of its followers was launched

this year!), and the success and popularity of this approach is evidenced by the in-

credible proliferation of AIP bloggers, recipes and proponents available within a few

clicks.

For several years now, I’ve gathered my favorite AIP recipes of the last year up into

this e-book. My goal is to give you a go-to recipe resource, but also to help you dis-

cover some of the amazing bloggers who are also healing, and here to help! Read on

to find out more about the AIP and some incredible recipes, to boot!


What is the Aip?

The Autoimmune Protocol is a specialized version of the Paleo diet, with an even

greater focus on nutrient density and even stricter guidelines for which foods

should be eliminated. Foods can be viewed as having two kinds of constituents with-

in them: those that proMote health and those that underMine health. The biggest difference between a standard Paleo diet and the Autoimmune Protocol

is where we draw the line between “yes” foods and “no” foods in order to get more

health-promoting compounds and fewer detrimental compounds in our diet. Those

who are typically quite healthy can tolerate less-optimal foods than those who

aren’t. You can think of the Autoimmune Protocol as a pickier version of the Paleo

diet; it accepts only those foods that are clear winners.

As such, the Autoimmune Protocol places greater emphasis on the most nutri-

ent-dense foods in our food supply, including organ meat, seafood, and vegetables.

The goal of the Autoimmune Protocol is to flood the body with nutrients while

simultaneously avoiding any food that might be contributing to disease (or at the

very least interfering with our efforts to heal). It is an elimination diet strategy.

After a period of time, many of the excluded foods, especially those that have nutri-

tional merit despite also containing some (but not too much) potentially detrimental

compounds, can be reintroduced.

Yes foods

No foods


hoW Does The Autoimmune Protocol

Work?The Paleo Autoimmune Protocol works by addressing four key areas known to be

important contributors to chronic and autoimmune diseases. Drawing on insights

gleaned from more than 1,200 scientific studies, these diet and lifestyle recommen-

dations specifically target:

Nutrient density. The immune system (and indeed every system in the body) re-

quires an array of vitamins, minerals, antioxidants, essential fatty acids, and amino

acids to function normally. Micronutrient deficiencies and imbalances are key play-

ers in the development and progression of autoimmune disease. A nutrient-dense

diet further provides the building blocks that the body needs to heal damaged tis-

sues.

Gut health. Gut dysbiosis and leaky gut are key facilitators in the development of

autoimmune disease. The foods recommended on the Paleo Autoimmune Protocol

support the growth of healthy levels and a healthy variety of gut microorganisms.

Foods that irritate or damage the lining of the gut are avoided, while foods that help

restore gut barrier function and promote healing are endorsed.


Hormone regulation. What we eat, when we eat, and how much we eat affect a

variety of hormones that interact with the immune system. The Paleo Autoimmune

Protocol diet is designed to promote regulation of these hormones, thereby regulat-

ing the immune system by proxy.

Immune system regulation. Immune regulation is achieved by restoring a healthy

diversity and healthy amounts of gut microorganisms, restoring the barrier func-

tion of the gut, providing sufficient amounts of the micronutrients required for the

immune system to function normally, and regulating the key hormones that in turn

regulate the immune system.

Inflammation is a factor in all chronic illnesses, and this is one area where the foods

we eat can make a huge difference. In some cases, an immune system that isn’t reg-

ulating itself properly directly causes the illness; in others, inflammation is merely

an element of the illness or a contributor to how the illness came about—but it is

always a player and a problem. And this is why chronic illness can respond so posi-

tively to changes in diet and lifestyle.

As you adopt the Paleo Autoimmune Protocol, your food choices become focused

on consuming the nutrients to support this healing—foods that provide everything

your body needs to stop attacking itself, repair damaged tissues, and get healthy

again:

Proteins, carbohydrates, and fats to sustain a normal metabolism, build new tissue, and produce hormones, important proteins, and signaling molecules; and the full range of fat-soluble vitamins, water-soluble vitamins, minerals, and antioxidants to get rid of inflammation, regulate the immune system, and support the normal functioning of all the body’s systems.




aip lifestyle factors

Sleep. Studies show that adults need seven

to nine hours of sleep every single night. Getting

enough sleep reduces the effects of stress on

our bodies and has a tremendous positive impact

on our hormones, metabolisms, and insulin sen-

sitivity. On the other hand, shortchanging your

sleep by even a small amount, even a few times

a week, can have terrible consequences for

your health. The regulatory arm of our immune

systems works primarily while we’re sleeping,

so just plain not getting enough sleep causes

inflammation. The importance of adequate and

consistent sleep cannot be underestimated. And

while seven hours may seem like a doable mini-

mum, if you’re battling a chronic illness, chances

are your body needs more than that.

The single best thing that you can do to prior-

itize sleep is to have a regular bedtime—and

make sure that bedtime is early enough that

you can get atleast eight hours of sleep (or more,

if eight hours isn’t enough for you to wake up

feeling refreshed and energetic). Having a bed-

time is such a simple thing, but it’s one of the

hardest things for adults to implement. Every-

thing seems to be more important than sleep:

going out with coworkers after work, watching

that amazing new television show, checking

Facebook, doing the laundry . . . But sleep needs

to come first, and not just in the initial healing

phase of our health journeys but for the rest of

our lives.

What else can you do to make sure you get good

sleep? Spend some time outside during the day

and keep your indoor lighting dim in the eve-

nings—this helps maximize production of mel-

atonin, the hormone that regulates sleep, in the

evenings. Sleep in a cool, dark, quiet room. And

avoiding anything stimulating (work, exhaustive

exercise, arguments, and emotionally intense,

scary, or suspenseful television shows and mov-

ies) in the last two hours before bed. It can also

be helpful to avoid evening snacking.

Stress Management. Stress

has a direct impact on immune system function.

Being under chronic stress (the kind that most

of us struggle with) both increases inflamma-

tion and undermines the regulatory arm of the

immune system. Stress is a major contributor to

chronic illness, and when stress is out of con-

trol, it worsens your prognosis. When it comes


to stress management, there are two factors:

stress reduction and resilience. Reducing stress

simply means removing things from your life

that are causing stress. Even if individual re-

sponsibilities aren’t causing undue stress on

their own, the sheer number of them on your

plate may be creating stress. Whenever you can,

say no, or ask for help. And there are as many

ways to reduce stress as there are stressed

people—it’s up to you to figure out what works

for you. Have a critical look at everything you do

and how it impacts your stress level, and deter-

minewhere you can make small changes (or big

ones!) to reduce stress.

Resilience refers to how your body responds

to stressors in your life. This is different from

reducing stress—instead, it’s about implement-

ing strategies so that the stressful aspects of

your life just don’t get to you as much. Activities

that improve resilience include getting enough

sleep, being active, meditating, social bonding,

connecting with nature, laughing, and playing.

Making time for these things can have a direct

impact on both your health and your sense of

well-being.

Activity. We all know that we’re supposed to exercise, but what is much less well known is that gentle movement-throughout the day and daily weight-

bearing exercise (like walking!) has a bigger impact on your overall health than a sweaty session at the gym five times per week. Yes, building muscle has all kinds of health bene-fits, and including some exercise sessions in your week definitely has benefits, but when it comes to the immune system, it’s most important to simply avoid being sedentary. That means not sitting all day! There are lots of ways to add movement to your day, but the simplest strategy is to set a timer to go off every twenty minutes during the part of your day where you typically sit (at work and in front of the television, for most of us) and then, whenever the timer goes off, get up and move around for two minutes. You can jump rope, do some push-ups, stand and stretch, or do some yoga poses—whatever works for you! Yes, studies show that just two minutes of movement for every twenty that you’re sitting is all it takes. Of course, you can ramp this up with treadmill desks and bicycle desks if you have access to those sorts of things. There are also tremendous health advan-tages to one of the simplest and most acces-sible activities out there: walking. Walking helps build muscle, improves cardiovascular health, strengthens bones, helps improve resilience to stress, improves brain health (everything from mood to memory to cog-nition) and reduces risk of problems like dementia, improves hormone health, and can even help you sleep better! If all you do is make time for a thirty-minute walk ev-ery day (in addition to moving every twenty minutes throughout the day), you are doing great! More intense activity is awesome, too. If you love to lift weights, participate in a sport, or get your groove on at the gym, those ac-tivities are all worthwhile. It’s important to


emphasize, though, that even the hardest workout can’t make up for damage sitting all day does to your health. Even if you sweat up a storm for a couple of hours each day, moving around every twenty minutes is still essential for health. And another word of caution: exhaustive, strenuous, and over-ly intense exercise can actually undermine your health by harming your immune sys-tem, gut health, and hormone health.

Connection. An often-underrated life-style factor that directly impacts our health is community. Connecting with others, whether a spouse, child, friend, family member, or pet, helps regulate hormones and neurotransmit-ters that directly impact inflammation. Plus, this social bonding improves resilience to stress and generally improves mood, which makes every other change you’re working on seem a bit easier. There’s a practical aspect to connection as well. When we have people in our lives whom we can depend on and ask for help, we have resources to help us reduce stress and put other priorities, like getting enough physical activity and sleep, at the top of our to-do lists. And having a com-panion for your health journey, whether it’s a walking buddy, a friend to meet up with at the farmers market, someone to watch your kids

while you do whatever it is you need to do, or a family member to batch cook with on week-ends, having support while you tackle the job of healing is better than Mary Poppins’s spoonful of sugar. For some people, making community a priority requires effort and dedication. It can be easy to let social media sites provide us with the illusion of connection without having actual, meaningful interactions with our friends and family. It also can be easy to let every other item on our to-do lists supplant quality time with the people we care about. If you’re struggling to find time for connection, see where you can combine social interaction with other activities, like exercise, play, shopping, and even cooking!


reaDing labelsTrying to figure out whether a product is AIP friendly? It helps to know the many aliases that some pervasive foods go by.

Gluten in foodsAvoiding gluten can take some effort. Ingredients derived from wheat and other gluten-containing grains are found in a vast array of packaged and manufactured foods, but also in some ingredients not normally considered to be processed foods. The following list includes some of these hidden—and not-so-hidden—sources of gluten.

• Asian rice paper• atta flour• bacon (check ingre-

dients)• barley• barley grass• barley malt• beer (unless glu-

ten-free)• bleached or un-

bleached flour• bran• bread flour• breading• brewer’s yeast• bulgur• coating mixes• communion wafers• condiments• couscous• croutons• dinkle (spelt)• durum• einkorn• emmer (durum

wheat)• farina• farro (called emmer

wheat except in Italy)

• food starch• French fries• fu (a dried form of

gluten)• gliadin• glue used on some

envelopes, stamps, and labels

• gluten peptides• glutenin• graham• gravies• hydrolyzed wheat

gluten• hydrolyzed wheat

protein• ice cream (may

contain flour as an anticrystallizing agent)

• imitation fish• kamut• lunch meats• maida (Indian

wheat flour)• malt

• malt vinegar• marinades• matzah (aka matso)• medications (pre-

scription over the counter)

• mir (a wheat and rye cross)

• nutritional and herbal supplements

• oats• panko (bread

crumbs)• pilafs (containing

orzo)• prepared foods• processed cereals

(often contain bar-ley malt)•

• rye• salad dressings• sauces• seitan• self-basting poul-

try• semolina• soup bases and

bouillon

• soy or rice drinks (barley malt or malt enzymes may be used during manufacturing)

• soy sauce (unless wheatfree)

• spelt• spice mixes (often

contain wheat as an anticaking agent, filler, or thickening agent)

• starch• stuffings• syrups• thickeners• triticale• wheat• wheat bran• wheat germ• wheat grass• wheat starch


• art supplies: paint, clay, glue, and play dough (can be transferred to the mouth if hands aren’t washed)

• flour dust • foods sold in bulk (often contaminated

by scoops used in other bins and by flour dust)

• grills, pans, cutting boards, utensils, toast-ers and other appliances, and oils that have been used for preparing foods con-taining gluten

• household products (may be transferred to the lips and ingested)

• knives (double-dipping knives into food spreads after spreading on bread can leave gluten-containing crumbs)

• millet, white rice flour, buckwheat flour, sorghum flour, and soy flour (commonly contaminated)

• personal care products, especially sham-poos (may be transferred to the lips and ingested)

• powder coating inside rubber gloves (may be derived from wheat)

• waxes or resins on fruits and vegetables

common sources of gluten/Wheat contamination:

Gluten cross-reactorsSome foods have a higher likelihood of cross-reacting with gluten, meaning that the antibodies your body makes against gluten recognize similar proteins in these foods, so your body sees these foods and gluten as being one and the same. While gluten sensitivity doesn’t automatically mean that you are sensitive to all or any of these foods, it’s prudent to be cautious of them:

• brewer’s/baker’s/nutritional yeast

• corn

• dairy proteins (casein, casomor-phin, butyrophil-in, whey)

• instant coffee• millet• oats

• potatoes• rice• sorghum


Corn in foodsIngredients derived from corn can be found in the vast majority of packaged and manufactured foods. If you are very sensitive to corn-derived products, avoiding these pervasive ingredients can be over-whelming. However, avoiding processed foods in general will make a huge difference. You may or may not need to go to the extent of avoiding all traces of corn-derived ingredients (in medications, for example); however, being aware of where corn exposure may be sneaking into your life will help you identify whether it is a problem. The following list includes some hidden—and not-so-hidden—sources of corn.

• acetic acid• alcohol• alpha tocopherol• artificial flavorings• artificial sweeten-

ers• ascorbates• ascorbic acid• aspartame• astaxanthin• baking powder• barley malt• bleached flour• blended sugar• brown sugar• calcium citrate• calcium fumarate• calcium gluconate• calcium lactate• calcium magne-

sium acetate (CMA)• calcium stearate• calcium stearoyl

lactylate• caramel and cara-

mel color• carboxymethylcel-

lulose• sodium• cellulose, micro-

crystalline• cellulose, pow-

dered• cetearyl glucoside

• choline chloride• citric acid• citrus cloud emul-

sion (CCS)• cocoglycerides• confectioners’

sugar• corn oil• corn sweetener• corn sugar• corn syrup• corn syrup solids• cornmeal• cornstarch• crosscarmellose

sodium• crystalline dex-

trose• crystalline fructose• cyclodextrin• datum (dough con-

ditioner)• decyl glucoside• decyl polyglucose• dextrin• dextrose (also

found in IV solu-tions)

• dextrose anything (such as mono-hydrate or anhy-drous)

• d-Gluconic acid• distilled white

vinegar• drying agent• erythorbic acid• erythritol• ethanol• Ethocel 20• ethylcellulose• ethyl acetate• ethyl alcohol• ethyl lactate• ethyl maltol• ethylene• Fibersol-2• flavorings• food starch• fructose• fruit juice concen-

trate• fumaric acid• germ/germ meal• gluconate• gluconic acid• glucono delta-lac-

tone• gluconolactone• glucosamine• glucose• glucose syrup (also

found in IV solu-tions)

• glutamate• gluten• gluten feed/meal• glycerides

• glycerin• glycerol• golden syrup• grits• hominy• honey• hydrolyzed corn• hydrolyzed corn

protein• hydrolyzed vegeta-

ble protein• hydroxypropyl

methylcellulose• hydroxypropyl

methylcellulose phthalate (HPMCP)

• inositol• invert syrup or

sugar• lactate• lactic acid• lauryl glucoside• lecithin• linoleic acid• lysine• magnesium fuma-

rate• maize• malic acid• malonic acid• malt syrup from

corn• malt, malt extract• maltitol


• maltodextrin• maltol• maltose• mannitol• margarine• methyl gluceth• methyl glucose• methyl glucoside• methylcellulose• modified cellulose

gum• modified corn-

starch• modified food

starch• molasses (corn syr-

up may be present; check label)

• mono- and diglycerides

• monosodium gluta-mate (MSG)

• monostearate• natural flavorings• olestra/Olean• polenta

• polydextrose• polylactic acid

(PLA)• polysorbates (e.g.,

Polysorbate 80)• polyvinyl acetate• potassium citrate• potassium fuma-

rate• potassium gluco-

nate• powdered sugar• pregelatinized

starch• propionic acid• propylene glycol• saccharin• salt (iodized)• semolina (unless

from wheat)• simethicone• sodium car-

boxymethylcellu-lose

• sodium citrate• sodium erythor-

bate• sodium fumarate• sodium lactate• sodium starch gly-

colate• sodium stearoyl

fumarate• sorbate• sorbic acid• sorbitan• sorbitan

monooleate• sorbitan trioleate• sorbitol• sorghum (syrup

and/or grain may be mixed with corn)

• Splenda (artificial sweetener)

• starch• stearic acid • stearoyls• Sucralose (artificial• sweetener)• sucrose

• sugar• talc• threonine• tocopherol (vita-

min E)• treacle• triethyl citrate• unmodified starch• vanilla, natural

flavoring• vanilla, pure or

extract• vanillin• vinegar, distilled

white• vinyl acetate• vitamin C• vitamin E• vitamin supple-

ments• xanthan gum• xylitol• yeast• zea mays• zein


Soy in foodsSoy is another ingredient that has permeated the food supply. Soy lecithin and soy protein are es-pecially common ingredients to find in packaged goods. The following list includes foods that are derived from soy:

proDucts that commonly contain soy

potentially cross-contaminateD fooDs must be labeleD:

• bean curd• bean sprouts• chocolate (soy

lecithin may be used in manufac-turing)

• edamame (fresh soybeans)

• hydrolyzed soy protein (HSP)

• kinako• miso (fermented

soybean

• paste) mono- and diglycerides

• monosodium glu-tamate (MSG)

• natto• nimame• okara• shoyu• soy albumin• soy cheese• soy fiber• soy flour• soy grits

• soy ice cream• soy lecithin• soy meal• soy nuts• soy pasta• soy protein (con-

centrate, hydro-lyzed, isolate)

• soy sauce• soy sprouts• soy yogurt• soya• soybean (curds,

granules)• soybean oil• soymilk• tamari• tempeh• teriyaki sauce• textured vegeta-

ble protein (TVP)• tofu (dofu, ko-

ri-dofu)• yuba

• Asian cuisine (Chinese, Korean, Japanese, Thai)

• baked goods• baking mixes• bouillon cubes• candy• cereal• chicken (raw

or cooked) pro-cessed with chicken broth

• chicken broth• deli meats• energy bars• imitation dairy

foods, such as soymilk, vegan cheese, and veg-an ice cream

• infant formula• margarine• mayonnaise• meat products

with fillers; for example, burgers and sausages

• nutrition bars• nutrition suppl-

ments (vitamins)• peanut butter

and peanut but-ter substitutes

• protein powders• sauces, gravies,

and soups

• smoothies• vegetable broth• vegetarian meat

substitutes (veggie burgers, imitation chicken patties, imitation lunch meats, imi-tation bacon bits)

• waxes or horti-cultural

• “may contain soy” • “produced on shared equip-ment with soy”

• “produced in a facility that also processes soy”


Sugar in foodsSoy is another ingredient that has permeated the food supply. Soy lecithin and soy protein are espe-cially common ingredients to find in packaged goods. The following list includes foods that are derived from soy:

• agave• agave nectar• barley malt• barley malt syrup• beet sugar• brown rice syrup• brown sugar• cane crystals• cane juice• cane sugar• caramel• coconut sugar• corn sweetener• corn syrup• corn syrup solids• crystalline fruc-

tose

• date sugar• dehydrated cane

juice• demerara sugar• dextrin• dextrose• diastatic malt• evaporated cane

juice• fructose• fruit juice• fruit juice con-

centrate• galactose• glucose• glucose solids• golden syrup

• high-fructose corn syrup

• honey• inulin• invert sugar• jaggery• lactose• malt syrup• maltodextrin• maltose• maple syrup• molasses• monk fruit (luo

han guo)• muscovado sugar• palm sugar• panela

• panocha• rapadura• raw cane sugar• raw sugar• refined sugar• rice bran syrup• rice syrup• saccharose• sorghum• sorghum syrup• sucanat• sucrose• syrup• treacle• turbinado sugar• yacon syrup


Dairy in foodsDairy ingredients are more and more commonly used in manufactured and prepackaged foods. The following ingredients found on a label indicate the presence of milk protein.

• milk — acidophilus milk, buttermilk, buttermilk blend, buttermilk solids, cultured milk, con-densed milk, dried milk, dry milk solids (DMS), evaporated milk, fat-free milk, fully cream milk powder, goat’s milk, Lactaid milk, lactose-free milk, low-fat milk, malt-edmilk, milk deriv-ative, milk powder, milk protein, milk solids, milk solid pastes, nonfat dry milk, nonfat milk, nonfat milk solids, pasteurized milk, powdered milk, sheep’s milk, skim milk, skim milk powder, sour milk, sour milk solids, sweet cream but-termilk powder, sweetened con-

densed milk, sweet-ened condensed skim milk, whole milk, 1% milk, 2% milk

• butter — artificial butter, artificial butter flavor, but-ter extract, butter fat, butter flavored oil, butter solids, dairy butter, nat-ural butter, natu-ral butter flavor, whipped butter

• casein & casein-ates — ammonium caseinate, calcium caseinate, hydro-lyzed casein, iron caseinate magne-sium caseinate, po-tassium caseinate, sodium caseinate, zinc caseinate

• cheese — cheese flavor (artifi-cial and natural), cheese food, cot-tage cheese, cream

cheese, imitation cheese, vegetarian cheeses with casein

• cream, whipped cream

• curds• custard• dairy product solids• galactose• ghee (cultured ghee

may be OK)• half & half• hydrolysates —

casein hydrolysate, milk protein hy-drolysate, protein hydrolysate, whey hydrolysate, whey protein hydrolysate

• ice cream, ice milk, sherbet

• lactalbumin, lactal-bumin phosphate

• lactate solids• lactic yeast• lactitol monohy-

drate• lactoglobulin• lactose• lactulose

• milk fat, anhydrous milk fat

• nisin preparation• nougat• pudding• quark• recaldent• rennet, rennet

casein• Simplesse (fat re-

placer)• sour cream, sour

cream solids, imita-tion sour cream

• whey — acid whey, cured whey, delac-tosed whey, de-mineralized whey, hydrolyzed whey, powdered whey, reduced mineral whey, sweet dairy whey, whey pow-der, whey protein, whey protein concentrate, whey solids

• yogurt (regular or frozen), yogurt powder

potentially cross-contaminateD fooDs must be labeleD:• caramel flavoring• flavoring

• high-protein flour• lactic acid

• lactic acid starter culture• natural flavoring

*“Nondairy” products may contain casein. Foods covered by the FDA labeling laws that contain milk must be labeled “ contains milk”; however, prescription and over-the-counter medications are exempt.


stocking an aip pantryIt’s time to turn your kitchen into a Healing Kitchen. This means throwing out (or donating to a food bank or composting) all of the foods in your home that you don’t plan to eat anymore and restocking your freezer, fridge, and pantry with nutrient-dense choices.If your family isn’t going to join you on this health adventure, this is a good time to find strategies to make sure that you aren’t exposed to things like gluten and figure out how you’re going to handle the temptation of off-plan foods your family is eating. A strategy that works well for us is to have easy foods on hand that can be prepared quickly in a pinch, aswell as comfort foods and treats for those times when food you shouldn’t eat seems to be calling your name.

When it comes to restocking your pantry, youdon’t need to go out and buy everything in one enormous (and expensive!) shopping trip. Instead, add to your pantry a little each week, prioritizing those ingredients that you’ll need for the meals you plan to make that week. Stocking a few emergency proteins and grab-and-go snacks also makes life easier!How do you know what to put where? If you buy it refrigerated at the store, place it in your fridge at home. If you buy it frozen, put it in the freezer. And if you buy it off a shelf or out of a bin, put it in your pantry. Any pantry item that requires refrigeration upon opening will say so on the label. All fresh produce can be stored in the fridge to extend shelf life, and always refrigerate fresh produce after it’s sliced.

22THE BEST OF AIP 2016the healing kitchen 65

Avoid freezing salads, delicate herbs, and hot foods that have not been cooled. The best containers for freezing are freezer-safe glass containers with tight-fitting lids, plastic freezer bags, and plastic lidded containers.

FROZEN INGREDIENTS

• Broth

• Meat: ground beef, chicken

• Fish and shellfish: salmon, tilapia, shrimp

• Vegetables: artichoke hearts, broccoli, carrots, cauliflower, celery, onions

• Fruit: bananas, berries, mangoes, pineapple

• Fresh herbs: basil, dill, mint, oregano, rosemary, tarragon, thyme (to best retain the flavors of fresh herbs, chop and mix with olive oil before freezing)

FRESH OR THAWED MEAT & SEAFOOD: bacon, ground beef, pork shoulder, salmon fillets

FRESH PRODUCE: berries, carrots, celery, cucumbers, kale, lemons, lettuce

COLD BEVERAGES: iced herbal tea, kombucha, mineral water

OPEN PANTRY ITEMS: coconut aminos, fish sauce, olives, raw vinegars

FROZEN PREPARED FOODS: soups, stews, casseroles, cooked meat dishes

Some pantry items require refrigeration after opening. For long-term storage of alliums, roots, and fruit, put them in the fridge.

65the healing kitchen

stocking an aip friDge


ingreDient sWaps


AIP Recipes


contributors

alaena haberGrazed and Enthused

Christina FeindelA Clean Plate

breanna eMMittHe Won’t Know It’s Paleo

JaiMe hartManGutsy By Nature

aMbra torelliLittle Bites of Beauty

dora siahProvincial Paleo

Joanna FrankhaM

alexandra raver Dont Eat The Spatula

diane v CapaldiPaleo Boss Lady

JaMie koonCeEnergized Life

bethany tappAdventures in Partaking

erinEnjoying this Journey


http://www.grazedandenthused.com/

http://www.acleanplate.com/

http://hewontknowitspaleo.com/

http://gutsybynature.com/

http://littlebitesofbeauty.com/

http://www.provincialpaleo.com/

http://www.joannafrankham.com/

http://donteatthespatula.blogspot.com/

http://www.paleobosslady.com/

http://energized.life/

https://adventuresinpartaking.blogspot.com/

http://enjoyingthisjourney.com/

kiersten petersonVibrant Life Army Wife

rebbeCa bouCherLichen Paleo, Loving AIP

sarah ballantyne The Paleo Mom

MiChelle hooverUnbound Wellness

rory linehanPaleo Pi

petra ChaMbers-sinClair

Adventures in Partaking

sophie van tiggelenSquirrel in the Kitchen

Marla sarrisPaleo Porn

rebekah reddyHalf Indian Cook

kat ClineThe Primordial Table

Jo roMeroComfort Bites


http://www.vibrantlifearmywife.com/

http://lichenpaleolovingaip.com/

http://www.thepaleomom.com

http://unboundwellness.com/

http://thepaleopi.com/

https://paleoporn.com/

http://halfindiancook.com/

https://petra8paleo.com/2015/07/10/force-field-analyis/

http://asquirrelinthekitchen.com/

http://www.theprimordialtable.com/

http://www.comfortbites.co.uk/

AIP Breakfast


Basic EggNO Waffles

2 cups mashed plantains (about 2 medium, works with ripe or green plantains)½ cup pumpkin puree½ cup coconut milk¼ cup coconut oil, melted1 tsp lemon juice or ACV½ cup tapioca starch2 Tbs coconut sugar (optional)2 tsp baking soda1 tsp cream of tartar¼ tsp salt

1. Add plantains, pumpkin, coconut milk, coconut oil and lemon juice to food processor and process until combined

2. Add dry ingredients and process until combined

3. Heat waffle maker and GREASE LIBERALLY

4. Add batter to waffle maker and cook until crispy (about 3:30-4:00 in my waffle maker)

5. Repeat until batter is gone, greasing liberally between each waffle

p r e p t i m e10 minutes

c o o k t i m e30 minutes

s e r v e s4

By Kiersten Peterson



Pumpkin Spice Waffles

1 cup cassava flour1/3 cup coconut flour¼ cup arrowroot starch2 teaspoons baking soda2 teaspoons cream of tartar½ teaspoon salt2 teaspoons cinnamon1 teaspoon ground ginger½ teaspoon ground cloves

1 tablespoon gelatin2 cups hot water¼ cup maple syrup¾ cup pumpkin puree¼ cup melted coconut oil, plus addi-tional for greasing iron2 teaspoons apple cider vinegar

1. Preheat a Belgian style waffle maker.

2. In a medium bowl, combine cassava flour, coconut flour, arrowroot, baking soda, cream of tartar, salt, cinnamon, ginger, and cloves.

3. In a large bowl, combine gelatin, hot water, maple syrup, pumpkin puree, coconut oil, and vinegar.

4. Add dry ingredients to wet ingredients and mix well.

5. Brush the waffle irons with coconut oil.

6. Pour about one cup of batter into waffle maker, close and rotate, per manufacturer’s direc-tions.

7. Allow waffle to bake until very little steam is being omitted. If your waffle maker has a sensor that indicates the waffle is “ready,” it will probably light up before your waffle is actually ready. Be patient!

8. Remove waffle and serve immediately, or place in a warm oven to hold.

9. Repeat process 3-4 more times.


c o o k t i m e7-8 minutes per waffle

s e r v e s4-5

By Erin


Moroccan-Inspired Lamb HasH

1 TB fat of choice (rendered bacon fat, duck fat, or lard)1 lb ground lamb½ tsp sea salt1 yellow onion, chopped2 cloves garlic, grated or pressed1 sweet potato, diced1 carrot, diced1 tsp ground cinnamon½ tsp ground turmeric½ tsp ground ginger¼ tsp ground cloves1 pinch saffron threads, rubbed and broken up with fingers1 small handful raisins

1. In a large cast iron Dutch oven, heat fat of choice over medium-high heat. Add ground lamb and sea salt. Let cook 5 minutes, breaking up slightly with a wooden spoon. Add chopped onions and lower the heat to medium, cook 5-7 minutes. Add garlic and cook until fragrant, about a minute. Stir in sweet potatoes and carrots and cook 10-12 minutes.

2. Cover, lower heat to medium-low and cook another 15-25 minutes, stirring occa-sionally. The sweet potatoes should be tender.

3. Finally, add ginger, cinnamon, turmeric, cloves, saffron, and raisins. Stir to combine and let cook another 5 minutes to let flavors combine.

4. Check seasonings and serve.


c o o k t i m e40-50 minutes

s e r v e s4

By Jaime Hartman


Bacon Spinach Breakfast Skillet

4 slices thick cut bacon, sliced into ¼-inch pieces1 shallot, thinly sliced1 large white sweet potato, diced3 cups baby spinach, sliced into ¼-inch ribbonssalt, to taste

1. Cut bacon into 1/4-inch pieces and add to a cold 10-inch cast iron (or other nonstick) skil-let. Turn on stove to medium-low heat and allow bacon to cook slowly, which will ren-der out the fat. Stir occasionally until bacon is cooked to your preferred doneness, about 20-30 minutes.

2. While the bacon is cooking, peel and dice the sweet potato and thinly slice the shallot. Set aside and then slice the spinach (I just pile it onto my cutting board and slice through the layers so that the leaves are in 1/4-inch ribbons).

3. When bacon is cooked through and as crispy as you like it, remove it from the pan and set aside, leaving the rendered fat in the pan. Turn up the heat to medium, and add the diced sweet potatoes and shallots. Stir well and flatten out the sweet potatoes in a single layer. Let cook for about 5 minutes without stirring.

4. Season with a little salt, then stir and flatten again. The sweet potatoes should be getting golden brown at this point. Let cook for another 3-5 minutes, then stir again.

5. Test a sweet potato for doneness and seasoning. Once the sweet potatoes are cooked through and seasoned to your liking, add the chopped spinach and turn down the heat to low. Continue to stir occasionally and let the spinach cook until it is dark green and wilted.

6. Add the bacon back into the pan, stir well, then remove from heat and serve. Enjoy!

note: This recipe is easy to scale up: add 2 slices of bacon, 1/2 a sweet potato, and 1-2 cups of spinach per extra person. Use a larger skillet or multiple skillets if you do make more so that the potatoes can still be flattened in a single layer in the pan.



s e r v e s2

By Rebekah Reddy



Fall Flavored Breakfast Skillet

1 lb ground pork, chicken or turkey2 tsp salt2 tsp sage2 tsp thyme2 tsp rosemary1/8 tsp mace1/2 small onion, diced2 cups cubed butternut squash (about 1 small squash, peeled and seeded)12 oz shredded brussels sprouts1/2 cup bone broth

1. Heat skillet over medium heat and add pork, stirring occasionally.

2. Cook pork until browned, and there is no pink.

3. Add seasonings and mix thoroughly. Remove pork from pan and set aside.

4. Add diced onion to the pan the pork was cooked in. If there isn’t enough fat in the pan, add a scoop of lard or coconut oil.

5. Cook onion until translucent.

6. Add butternut squash and brussels sprouts and stir to coat in fat.

7. Add bone broth and bring to a simmer.

8. Reduce heat to low and allow to cook until squash is fork tender and the bone broth has mostly evaporated. (You can speed this up by covering skillet with a lid).

9. Add pork back to skillet and stir to combine.

10. Add the bacon back into the pan, stir well, then remove from heat and serve. Enjoy!



s e r v e s4-6




Homemade “Bangers”

1 lb good quality ground pork½ tsp dried thyme½ tsp dried rubbed sage¼ tsp mace1/8 tsp nutmeg1/8 tsp ground ginger1 tsp salt1 Tbsp cooking fat (tallow or coconut oil are great)

1. Mix herbs and ground pork in a small bowl. I like to get my hands right in to really make sure the spices are well mixed in. Form four patties.

2. Heat a skillet over medium-high heat. Add cooking fat to skillet. Add sausage patties to skillet.

3. Cook on the first side for approximately 10 minutes, until you can see the meat cooking on the edges and the under-neath looks a little browned. Flip.

4. Cook on the second side for 7-8 minutes, or until cooked through. Enjoy!



s e r v e s4

By Dr. Sarah Ballantyne


Grain Free Breakfast Cookies

150 gr Banana Flour (replaceable with Plantain Flour)150 gr Cassava Flour100 gr Tigernut Flour50 gr Arrowroot Flour130 gr Coconut Oil, melted20 gr Coconut Sugar or Date Sugar30 gr Apple Cider Vinegar50 gr Coconut Milk½ Banana, mashed1 tsp Alcohol Free Vanilla Extract1 pinch of CinnamonTo garnish (optional):3 Apricots2 tbsp Coconut Flakes

1. Preheat the oven to 350 F.

2. Mix all dry ingredients in a bowl; combine them with the wet ingredients and knead well.

3. Using a rolling pin roll out the dough on a sheet of parchment paper until 1/3” thick.

4. Carve out cookies with a cookie cutter and bake for 25 minutes.

5. Turn off the oven and let the cookies sit inside until completely cool and crunchy.

6. If you want to garnish the cookies like you see in the photos, dice and cook the apri-cots in a small pan until get to a jam kind of consistency. Spread a thin layer of “apri-cot jam” on top of your cookies and sprinkle some coconut flakes on top.



s e r v e s4

By Ambra Torelli


Micronutrient Smoothie Bowl

2 cups water2 cups spinach1 cup raspberries1 cup pumpkin, pureed1 cup cauliflower, riced1 large beet1 large carrot2 celery stalks1 lemon¼ cup hydrolyzed collagen powder¼ cup parsley, chopped2 tsp algal oil*Optional: 3 - 4 dates for added sweetness and smooth caramel flavor*Optional: 1 small turmeric root for added anti- inflammatory benefits

1. Wash and chop all the veggies and berries. Then add all ingredients into a high speed blender, and whiz until all ingredients are mixed evenly. Pour into a bowl and enjoy!


c o o k t i m e-

s e r v e s1-2

By Dr. Jamie Koonce


Immune Boosting Green Detox Smoothie

1. Place all the ingredients in a high speed blender and mix on high for 20 seconds, until all the ingredients are well blended.

2. Serve and drink immediately with a cute straw!


c o o k t i m e-

s e r v e s1

By Sophie Van Tiggelen

1 medium green apple (Granny Smith), seeded½ cucumber, peeled (approx. 1 cup or 145 g or 5 oz)Juice of ½ limeJuice of ½ lemon1 TBSP fresh ginger, chopped (approx. 7 - 8 g)1 cup kale, chopped and packed (approx. 18 g or 7 oz)1 cup coconut water1 TBSP unflavored gelatin powder (optional)


STRAWBERRY MANGO BREAKFAST SHAKE

1/3 cup coconut milk (from a 13.5 fl oz can of coconut milk)½ cup frozen mango1 ½ cup fresh strawberries, stemmed and quartered½ cup coconut water1 TBSP gelatin powder (Great lakes, red can)4 ice cubes

1. Mix all the ingredients in a high speed blender for 30 seconds.

2. Serve immediately.

3. The recipe will yield 1 big shake or 2 small ones.

4. Bon appétit!



c o o k t i m e-

s e r v e s1-2


The Healthy Shamrock Shake

1. Place all the ingredients into a blender and blend on high until smooth and creamy.


c o o k t i m e-

s e r v e s1

By Breanna Emmitt

2/3 cup coconut milk1/4 large avocado2 handfuls spinach1/4 teaspoon vanilla extract (alcohol-free for AIP)1/4 teaspoon peppermint extract (alcohol-free for AIP) or 1-2 drop peppermint essential oil2 tablespoons honey1 cup crushed ice2 tablespoons collagen, for added protein


AIP Morning Smoothie

1. Place all the ingredients except the protein powder in a blender and blend on high for 1 to 2 minutes, until smooth.

2. Add the protein powder and pulse to incorporate.

notes:Leftover sweet potato can be added to increase the starchy carbohydrate content.Look for vegetable juice that doesn’t contain any fruit ingredients (except maybe lem-on or lime). If making homemade vegetable juice, celery, cucumber, and leafy greens are great options.It’s important to note that collagen peptides don’t contain the complete amino acid profile you would get from meat. That means I wouldn’t recommend you use them as your only source of protein. However, when you’re looking for a boost of protein in the morning, I think they’re absolutely perfect!


c o o k t i m e-

y i e l D s1


1⁄2 banana1⁄4 avocado1 cup vegetable juice (homemade or store-bought) or water, chilled2 to 3 cups fresh leafy greens (spinach, kale, lettuce, baby collards, etc.)1 -2 scoops Vital Proteins Collagen Peptides


Sweet & Savory Coyo Bowl

1. Scoop coyo into a serving bowl.

2. With a melon-baller or a teaspoon, scoop out little balls of avocado and melon.

3. Mix avocado and melon with coyo and finish with a drizzle of honey!


c o o k t i m e-

s e r v e s1


½ cup coyo (coconut yogurt)½ avocado1/8 melonDrizzle of honey


AIP Main Dishes


Nightshade-free Ratatouille

½ tbsp EVOO½ onion, chopped4 oz mushrooms, chopped4 cloves garlic, minced6 oz canned beets1 tbsp EVOO3 tsp lemon juice, or to taste½ tsp sea salt, or to taste½ tsp dried oregano½ tsp dried parsley

¼ tsp dried rosemary¼ tsp dried basil1 large yellow squash, sliced into rounds1 large zucchini squash, sliced into rounds2 large beets, sliced into roundsFresh basil, EVOO, & sea salt, for garnish

1. Preheat oven to 375°F.

2. In a deep skillet or small saucepan, heat the oil over medium to medium low heat. Saute the onions and mushrooms until they start to turn translucent and soften. Add garlic and saute until fragrant, about 30 seconds.

3. Transfer the mixture to a blender or food processor, and add canned beets, remaining olive oil, lemon juice, sea salt, and dried herbs. Blend thoroughly.

4. Taste the marinara and adjust accordingly. Sometimes more lemon is needed to balance the sweetness of the beets and sometimes more salt is need. If more herbs are needed, add oregano and basil.

5. Pour the sauce into the bottom of a glass dish (either one 9x13 or two 8 in rounds) to fill about half an inch high. Arrange the yellow squash, zucchini and fresh beets in an alternat-ing pattern to fill the pan. You can get as creative as you like.

6. Drizzle the tops with a little bit of olive oil and top with a few dashes of sea salt and some chopped fresh basil. Cook on the middle rack in the oven for 35-35 min or until top is light-ly brown and slices are fork-tender.



s e r v e s4

By Kat Cline


Thai Green Curry

for the curry paste1. Combine all ingredients into a blender and blend until a completely smooth paste forms

(about 1-2 minutes). If it’s not blending well, add a little bit of water to get it going.

2. Store leftover curry paste in the fridge for up to a week, or in the freezer for long term storage.

for the Thai green curry3. Heat coconut oil over medium-high heat in a 10”-12” saute pan.

4. Add curry paste as cooking for 2-3 minutes, stirring constantly, until curry paste has deepened in color slightly and become very fragrant.

5. Add 1/3 of the can of coconut milk. Continue to cook curry paste for another 3-4 minutes, stirring constantly.

6. Add 1/3 of the can coconut milk. Cook uncovered, stirring occasionally.



s e r v e s4


for the green curry paste3 shallots (about 2/3 cups chopped)9 cloves garlic, crushed1 tsp dried galangal rehydrated in 1/4 cup hot water (see note)1 stalk lemon grass (white part only), chopped1 tsp lime zest (dark green part only)2 Tbsp lime juice (about 1 lime–even better if you can get a kaffir lime)1 tsp salt1 tsp shrimp paste1 Tbsp fish sauce1/3 cup chopped cilantro stems1/4 tsp wasabe powder (optional)

Thai green curry2 Tbsp extra virgin coconut oilhalf of the green curry paste made from above1 can full-fat coconut milk or coconut cream12-16 oz shrimp, precooked, tails off2 large carrots, sliced1/2 bunch radishes, sliced1 lb bok choy, individual leaves separated and roughly chopped if very large1/2 cup chopped fresh cilantro leaves, to taste


7. Add carrots, radish and shrimp. Cook uncovered, stirring occasionally, for 5 minutes.

8. Add bok choy and cook 4-5 more minutes, until all vegetables are cooked al dente.

9. Add the remaining coconut milk, stir in just to heat.

10. To serve, pour over cauli-rice (or regular rice if you include that in your diet) or just enjoy plain. Sprinkle chopped cilantro generously over the top. Enjoy!


Indian Style Mutton & Spinach Curry

1. Melt 1 tablespoon of the coconut oil in a large frying pan and fry the onion until it’s quite well-browned. I usually leave mine until each piece is tinged golden-brown at the edges. Throw in the garlic and ginger, followed by a pinch of salt and stir-fry for a minute or so until it’s aromatic.

2. Add the mutton (or lamb) pieces and stir so that the meat gets evenly browned. Add the turmeric and the spinach leaves. Once the leaves have wilted down, stir in 2 tablespoons of the coconut yoghurt. Add a splash of water and transfer either to the crockpot of your slow cooker (cook on high for 3 hours) or into a casserole dish with a lid (cook in the oven for 2-3 hours on low).

3. Just before serving, take a look at the mutton or lamb and squish a piece with the back of a spoon - it should be meltingly tender. Fry the onion slices in the remaining tablespoon of coconut oil until just golden. Taste the curry and adjust for seasoning, adding more salt and another spoonful of coconut yoghurt or a splash more water if needed and stir through. Serve with the onion rings scattered over the top and a good handful of the coriander leaves (cilantro).

2 tbsp mild, unflavoured coconut oil or lard1 white onion, peeled and chopped2 garlic cloves, peeled and chopped roughlythumb-sized piece of ginger, peeled and choppedpinch of salt400g mutton, diced (you could use lamb or goat, instead, if that’s what you have handy)1 tsp turmericlarge handful (about 100g) fresh spinach leaves3 heaped tablespoons coconut yoghurt1 red onion, peeled and slicedCoriander leaves (cilantro), to serve

p r e p t i m e7-10 minutes

c o o k t i m e3 hours 20 minutes

s e r v e s4

By Jo Romero



Crab & Meyer Lemon Pasta

1. Prep your ingredients - chop zucchini, garlic & parsley - spiralize parsnips - zest & juice lemons

2. Cook lardons or pancetta in olive oil over a medium heat in a large skillet

3. Once lardons/ pancetta are cooked - add zucchini, lemon zest, garlic and salt

4. Allow zucchini and garlic to cook for about 3 minutes while stirring (to prevent garlic from burning)

5. Add crab meat and stir to combine

6. Add spiralized parsnips, water and the juice of the lemons

7. Simmer on low until water mostly cooks out and parsnips are ‘al dente’ (add more water if needed to get noodles to your desired doneness)

8. Add chopped parsley and toss to combine all the flavors.

9. Serve with a simple green salad for a quick and easy dinner



s e r v e s2

By Bethany Tapp

8 ounces/ 225 grams cooked crab meat2 medium sized parsnips - spiralized1/2 cup water1/4 cup parsley - finely chopped



Summertime Parsley & Blood Orange Pasta

1 medium-sized Spaghetti Squash1 organic Blood Orange1 bunch Italian Parsley¼ cup green pitted Olives¼ cup Olive Oil1 teaspoon Himalayan Salt (or similar)1 heaping teaspoon Dried Oregano1 clove Garlic (optional)

1. Preheat oven to 350F.

2. Cut the Squash in half lengthwise and scoop out the seeds with a spoon.

3. Place the squash cut-side down in a baking dish and bake for 40 minutes until soft but still a little al dente.

4. Cut the Orange into small pieces to remove the seeds. Leave the peel on.

5. Whirl the Orange (including the peel) in a food processor with the remaining ingredients until everything is chunky and combined.

6. To Serve, place each piece of baked Squash cut-side up on a plate. Mound half of the Parsley-Orange mixture in the cavity of each squash. Serve with hot or cold baked Hali-but or Chicken.



s e r v e s4

By Petra Chambers-Sinclair


The AIP Paleo Burger

8 large flat mushrooms (try and get them all a similar size if you can)1 tsp avocado oil8 rashers of smoked, streaky bacon400g minced beefpinch of salt1 red onion1 ripe avocadojuice of half a limegood pinch of salt

1. First, preheat your oven to 200°C/400°F/gas mark 6.

2. Get out a roasting tray or dish that’s large enough to hold the mushrooms in - they will shrink once cooked. Tip the teaspoon of avocado oil into the palm of your hand and rub the oil over the mushrooms, over both sides. Sprinkle over just a pinch of salt. Arrange the mushrooms in the tray with the brown (underside) facing up and slide into the oven. Roast for about 20 minutes, until the mushrooms are softened and sizzling. Take them out and leave to cool.

3. While the mushrooms are roasting, lay the rash-ers of bacon in a dry griddle or frying pan and cook, turning them over, until they are golden and slightly crisp. Lift them out with tongs and put on a plate, leaving to one side.

4. Shape the beef mince into 4 large burger patties and then season with salt on both sides. Fry them in the pan you cooked the bacon in, about 5 min-utes per side, turning a few times, until they’re cooked through and the juices run clear. Peel and thickly slice the onion horizontally - add this to the pan and cook on a medium heat, turning, until the onion is soft and slightly caramelised. The onion is pretty amazing because it’ll take on the bacon and beef flavours from the pan.



s e r v e s4

By Jo Romero


Turkey & Cavolo Nero Cabbage Meatballs

400g turkey mince (preferably thigh mince)1 garlic clove, peeled and chopped3 Cavolo Nero leaves, the central tough stalk removed and the leaves finely choppeda pinch of saltcoconut oil, for frying

1. First, empty the mince into a mixing bowl. Add the chopped garlic, the chopped Cavolo Nero leaves and the pinch of salt and mix well, but don’t over-mix.

2. Heat 1 tbsp oil in a large frying pan and, forming the mince mixture into small meatballs, drop them gently into the pan. You might need to do this in batches, if you have a smaller pan - don’t overcrowd them or you might find that they steam cook rather than fry and turn golden.

3. I brown the meatballs, turning them on all sides and cooking for around 5-10 minutes and then finish them off in the oven, at gas mark 6/200C/400F for another 10-15 minutes, until fully cooked through. This way, you’ve got the hob free for your veggies or side dishes that you’re going to serve them with. We love to serve them with spiralised courgette/zucchini.

4. They’re also great hot or cold - perfect for packed lunches or snacks on the go.



s e r v e s4

By Jo Romero



Grilled Pork Chops with Mango Mint Salsa

1 large mango, peeled and diced3 tablespoons fresh mint, choppedzest and juice of 2 limessea salt4 bone-in pork chops

1. Pre-heat a gas, charcoal, or electric grill on high.

2. Generously season pork chops with salt and set aside at room temperature while you prepare salsa and grill is heating.

3. Combine mango, mint, zest and juice of limes in a medium bowl. Season to taste with salt. Set aside.

4. Grill pork chops on each side until nicely browned and internal temperature reaches 145 degrees F (time will vary depending on size of pork chop and type of grill, but expect it to be about 4-8 minutes per side).

5. Remove chops to a plate and tent with foil. Allow to rest for 10 minutes.

6. Serve with salsa.



s e r v e s4

By Jamie Hartman


Lollipop Lollipop

1 package of New Zealand Rack of Lamb Bunch organic fresh rosemary & thymePink Himalayan Sea Salt Coconut Oil

to be done earlier in the day1. Chop fresh herbs and place in bowl with teaspoon of S&P.

2. Chop lamb into lollipops and lay on Cookie Tray.

3. Take herb mixture and press into both sides of lollipop cover and keep cold until you are ready to cook and remove from the refrigerator.

5 minutes before being ready to eat

4. heat cast iron pan with desired fat for lamb. If making artichokes take ghee out to heat as well.

5. For rare, cook each piece of lamb on one side for a timed 5 minutes, then on the oth-er side for a timed 3 minutes, covered with a lid.

6. Let sit on plate for several minutes and serve.


c o o k t i m e1 hour 5 minutes

s e r v e s3

By Diane V Capaldi


Asian Honey-Glazed Ribs

4 pounds baby back ribs¼ cup coconut aminos¼ cup apple cider¼ cup honey2 tablespoons grated ginger½ teaspoon ground cinnamon¼ teaspoon ground macefor the glaze¼ cup honey2 tablespoons coconut aminos

1. Combine all the marinade ingredients together in a large dish (you may have to cut the ribs into smaller racks) and refrigerate overnight.

2. Preheat the oven to 300F. Bake the ribs on a foil-lined baking sheet for 2 hours.

3. Combine the glaze ingredients and brush half over the ribs, then return to the oven for 15 minutes.

4. Brush the remaining glaze over the ribs and set the oven to broil.

5. Broil until crispy, about 3-4 minutes, then remove from the oven.

6. Combine the dressing ingredients together and serve alongside or on top of the ribs.

p r e p t i m e4 hours

c o o k t i m e2.5 hours

s e r v e s4

By Christina Feindel

for the dressing ½ cup lime juice ¼ cup coconut aminos¼ cup chopped cilantro2 tablespoons honey2 tablespoons fish sauce



Herb Crusted Pork Loin

5-7 lbs pork center loin or sirloin2-3 large sprigs fresh rosemary (about 2.5 Tbsp chopped)15-18 sprigs fresh thyme (about 2.5 Tbsp chopped)¾ tsp Salt12-13 cloves Fresh Garlic 1 Tbs lemon zest

1. Preheat oven to 350F.

2. Blend spices in the small cup of your Magic Bullet or a small Food Processor. If you are using entirely dry spices, you could blend in a Spice Grinder. Alternatively, you could chop extremely fine and then grind in a mortar and pestle.

3. Rub spices evenly over entire roast (if you don’t quite have enough for an even coat over the whole roast, focus on the top of the roast, which should be the side with the fat cap).

4. Optionally, you can wrap the roast in plastic wrap, place in your fridge, and let “mari-nate” for a few hours or even overnight.

5. Place roast fat side up on a roasting pan. Cook for 20 minutes per pound, until internal temperature reaches 160F.

6. Remove roast from oven and let sit 5-10 minutes before serving.


c o o k t i m e2 hours

s e r v e s8-10




Braised Beef Chuck Roast

with Garlic & Rosemary

2 tablespoons coconut oil1 medium red onion, halved and sliced into ½ moon shapes1 2-3 pound boneless beef chuck roast1 cup red wine OR broth3 sprigs fresh rosemary3 cloves garlic, minced¼ teaspoon salt

1. Press “saute” button on Instant Pot and add oil.

2. When display shows “HOT,” add onions and cook until softened and just barely browning on edges (about 5 minutes).

3. Push onions to the side and the chuck roast to the pot to brown. Allow it to cook without dis-turbing for about 4 minutes, then flip and brown on the other side for another 4 minutes.

4. Pour in wine or broth and add rosemary sprigs.

5. Sprinkle garlic and salt evenly over the top of the roast.

6. Lock lid in place and make sure the steam valve is pointing to “seal.”

7. Press cancel to stop the saute function and then press the “manual” button. Press the plus button until the display reads 60.

8. The display will switch to say “On” until it has come to pressure and will then begin counting down 60 minutes. When the 60 minutes are complete, press cancel so that the pot does not go into “keep warm” mode.

9. Allow the pressure to naturally release for 15-20 minutes, then move the steam valve to “vent” to release any remaining pressure so you can open the lid.

10. Remove the meat, onions, and herbs with a slotted spoon. Discard the rosemary stems.

11. Press the “saute” button and allow the sauce remaining in the pot to come to a boil and cook for about 10 minutes while the meat is resting, until it has reduced to about half.

12. Cut the meat into chunks and serve with the sauce.

by Jaime Hartmanp r e p t i m e15 minutes

c o o k t i m e2 hours

s e r v e s6-8


Balsamic Roast Beef (Instant Pot)

1. Pat roast dry with paper towels and rub salt on all sides of roast.

2. Add olive oil to Instant Pot and turn it to saute function.

3. Add roast and sear on all sides (this takes about 2-3 minutes per side).

4. Add remaining ingredients to the Instant Pot.

5. Using pressure cooker function, place lid on the instant pot with Cook on high pressure for 45 minutes.

6. Remove roast from Instant Pot, and let rest for 5-10 minutes (you can tent with tinfoil to keep it warm).

7. Meanwhile, reduce the liquid in the instant pot by about two thirds using the saute function (this takes up to about 10 minutes, but keep an eye on it!).

8. Slice the roast and pour reduction over to serve. Garnish with coarse finishing salt and chopped parsley if desired.



y i e l D s5-10


3-4 lbs chuck or shoulder roast (you can also use cheek or brisket or any other tough roast as well)1 Tbsp EVOO1 1/2 tsp salt or truffle salt1 cup beef broth1/2 cup balsamic vinegar1 Tbsp fish sauce1 Tbsp coconut aminos1 Tbsp honey4 cloves of garlic, crushed


Korean Short Ribs(Instant Pot)

1. Preheat broiler on high.

2. Pat short ribs dry with paper towels. Sprinkle salt or truffle salt all over short ribs.

3. Place short ribs on baking sheet in the oven and broil until starting to brown, about 4-5 minutes. Flip and brown the other side as well.

4. Meanwhile, combine pear, garlic, ginger, scallions, fish sauce, sesame oil coconut aminos, apple cider vinegar, honey, broth and lime juice in a blender. Blend to form a smooth puree.

5. Place the browned short ribs in the bottom of the Instant Pot, packing tightly.

6. Pour the puree over the short ribs.

7. Cook on high pressure for 2 hours.

8. Once your Instant Pot has depressurized (you can hurry this up by opening the valve), re-move short ribs from pressure cooker and let cool for 5-10 minutes.

9. Meanwhile, simmer the remaining liquid until it is reduced by half (or even three quarters for an even more flavorful au jus) using the saute function on the Instant Pot.

10. Pour au jus over short ribs, garnish with fresh chopped cilantro and enjoy!


c o o k t i m e2 1/2 hours

y i e l D s5-8


6 lbs English style beef short ribs2 tsp salt or truffle salt1 pear, cubed chopped6 cloves of garlic, peeled and cloves smashed1 inch of fresh ginger, peeled and chopped1 Tbsp fish sauce

1 Tbsp sesame oil (omit for AIP)1 Tbsp coconut aminos1 Tbsp apple cider vinegar2 Tbsp honey1 cup of broth (beef or chicken)3 scallions, chopped1 lime, juiced1/4 cup fresh cilantro, chopped (garnish)


Maple Tamarind Ribs (Instant Pot)

1 rack of baby back pork ribs1 teaspoon fine sea salt1 teaspoon garlic powder1 teaspoon dried thyme¼ cup liquid (broth or water)2 tablespoons maple syrup1 tablespoon tamarind pasteAdditional sea salt

1. Mix together the salt, garlic and thyme and rub on both sides of the rack of ribs until well seasoned.

2. Slice the rack of ribs into three equal-sized portions and lay them in the bottom of the Instant Pot. Pour the liquid around (not on top) of the ribs. Set the Instant Pot to cook on the “Manual” setting for 50 minutes. Let pressure release naturally when timer goes off.

3. Whisk together the maple and tamarind until combined and heat your oven broiler to 425F. Arrange the top oven rack 6 to 8 inches away from the broiler element.

4. Place the cooked ribs on a rimmed baking sheet meaty side up and baste with half of the maple-tamarind sauce. Broil for 5 to 7 minutes until bubbling and caramel-ized, remove from oven, and baste with additional maple-tamarind sauce. Broil for another 3 to 5 minutes until caramelized. Season with additional sea salt and serve immediately.


c o o k t i m e1 hour 5 minutes

s e r v e s3

By Alaena Haber


Thai Beef Lettuce Wraps

1. Brown ground beef in a large skillet over medium-high heat, breaking up fre-quently with a spoon or spatula to achieve a fine cooked ground beef texture (i.e., small pieces), 8-10 minutes.

2. Add broth to beef. If broth is unseasoned, add 1/2 teaspoon of salt. Let simmer, stirring occasionally, until broth has completely boiled away, about 6-8 minutes.

3. Meanwhile, combine crushed garlic, lime juice and fish sauce. Finely chop and then combine cilantro and mint (see Tip above) in a separate bowl. Separate let-tuce leaves and cut in half if very large.

4. Once broth has boiled off completely (if you listen carefully, you can hear the moment that there’s no longer any water in the pan), stir in the lime juice mix-ture. Simmer, stirring, until the lime juice mixture has also boiled away, about 2-3 minutes.

5. Stir in chopped herbs, immediately remove beef from heat and serve.

6. To serve: scoop a generous spoonful of beef mixture into a lettuce leaf, wrap the lettuce leaf up around the edges (taco style!) and enjoy! You can also serve as a salad on a bed of shredded lettuce.



y i e l D s4-6


2 lbs lean ground beef (you can also use ground pork, chicken, or turkey)2 cups beef broth (sub chicken broth if using alternative ground meat)3 cloves garlic, crushed1/3 cup fresh lime juice (2-3 limes)3 Tbsp fish sauce2/3 cups very finely chopped cilantro (about 1 bunch)2/3 cups very finely chopped mint (about 1


Roasted Stuffed Pumpkin

with Balsamic Beef

1 medium whole pumpkin4 rashers smoked, streaky bacon1 red onion, peeled and chopped1 large clove of garlic, peeled and choppedlarge handful fresh parsley leaves, chopped 1 tsp dried sage500g good quality minced beefsplash - about a tablespoon - good balsamic vinegarpinch of salt

1. First, turn your oven on and get it preheated to gas mark 6/200°C. Line a baking tray with a little foil and put to one side.

2. Give the pumpkin a quick wash under the tap and dry it. With a sharp knife, carefully chisel off the top of the pumpkin, taking off the ‘lid’ and leaving a hole just big enough to get your hand in. Scoop out all the seeds and stringy bits.

3. Next, chop the bacon and heat it gently in a large frying pan. The fat should start to render down but you can always add a touch of avocado oil or lard if you need a bit more fat. Once the bacon is beginning to turn crisp, stir in the red onion, gar-lic, parsley leaves and sage. Cook until the onion is tender - about 5-7 minutes.

4. When the onion is tender, add the beef mince and cook, breaking it up with a wooden spoon or spatula so that it cooks evenly.



s e r v e s4-6

By Jo Romero


5. Continue to cook for another 5-7 minutes, until the beef is thoroughly cooked. Add the splash of balsamic vinegar, a small pinch of salt but not much - stir and then turn off the heat.

6. Using a slotted spoon, spoon the cooked beef mixture into the pumpkin, pressing it down to pack in as much as possible, but leaving space at the top to securely place the ‘lid’ back on top. You don’t want it spilling out of the top, as the lid will protect the beef while it cooks. Also, you probably won’t have much liquid from cooking the beef but you don’t need that in the pumpkin. Just spoon in the beef mixture, leaving the liquid behind in the pan.

7. Slide the stuffed pumpkin into the hot oven and cook for 45-50 minutes, until the pumpkin is tender and sizzling. It might look a little burnished and roasty on the outside - that’s even better. Using the spoon or spatula, press gently on the pumpkin lid - you might mind some of the hot beef juices spill out. This is normal.

8. Lift the pumpkin onto a plate or shallow bowl to catch the juices - careful - it’ll be heavy and hot! - and take it to the table. Carve off slices for each person, topping with some of the extra meat that tumbles out as you serve.


Mind-Blowingly Good AIP Paleo Lasagna

for the ragout1 tbps Olive Oil1 clove of Garlic (crushed)1 sprig of Rosemary6 leaves of Sage250 gr ground beef 1 Fennel2 Carrots1 stalk of Celery30 gr Kabocha Squash (or Pumpkin)¼ tsp Himalayan Salt¼ tsp TurmericWater, as needed

for the noodles1 large Celeriac Root

for the dairy free Béchamel2 tbsp Bone Marrow (to get it, simply scoop it out of your marrow bones when you make your bone broth or replace it with Olive Oil)1 ½ tbsp Arrowroot (or Tapioca Flour)½ cup warm Coconut Milk¼ cup warm Broth (or warm Water)¼ tsp Himalayan Salt1/8 tsp Dehydrated Garlic Powder1/8 tsp Turmeric Powder

1. Preheat the oven to 350 F.

2. Peel the celeriac and slice it with a mandolin in thin circular slices. If you don’t have the mandolin, use a large knife and slice it by hand.

3. Place the celeriac slices on a baking tray and bake for 30 minutes, until they are soft (make sure they don’t dry too much and get crispy).

4. In the meantime, prepare the ragout.

5. Grind carrots, fennel and celery in a food processor (or grate them by hand with a grater if you don’t have one).

6. On a cutting board dice the squash, crush the garlic and finely chop the herbs.

7. Heat up the olive oil in a large non stick pan. When it starts to sizzle, toss in the herbs and garlic and let them cook on low heat for ½ a minute.

8. Place the ground beef in the pan and break it down with a wooden spoon making sure it gets seasoned all the way through.



s e r v e s2

By Ambra Torelli


9. Lastly, toss in the vegetable mixture, salt and turmeric and mix well.

10. Put a cover on the pan, raise the flame to medium and let the ragout cook for about 40 minutes. Make sure to add some water if the meat sauce starts to stick to the pan.

11. To prepare the Dairy Free Béchamel, heat up the bone marrow in a small sauce pan over low heat. I prefer this over olive oil because it adds a cheesy flavor and it allows you to create a very “nutrient dense” dish, that’s compliant with the AIP protocol.

12. Toss in the arrowroot and mix well, until you will get a thick paste.

13. Half a minute later, start pouring in the warm liquids, always mixing constantly.

14. Add in the salt, turmeric and garlic powder and keep on mixing well for 3 or 4 min-utes, until you get a thick sauce.

15. Assemble the lasagna by placing a slice of baked celeriac on large pan, top with 1 tbsp of horse ragout and 1 tbsp béchamel. Make 4 to 5 layers, sprinkle with a bit of plantain flour and a bit of rosemary.

16. Bake your lasagna for about 5 minutes and serve!


AIP Barbacoa

1. Pat beef shoulder or brisket dry with paper towels.

2. Combine oregano, garlic powder, onion powder, thyme, turmeric, ginger and 1 tsp salt. Rub all over shoulder. Optional: wrap seasoned shoulder in plastic wrap and refriger-ate overnight or up to 24 hours.

3. Place chopped cilantro, onion and garlic in the bottom of a pressure cooker (it’s the perfect size for an InstaPot!) or slow cooker. Wrap bay leaves and cinnamon sticks in butcher’s twine to make a little bouquet garnis and place in the bottom of the pres-sure cooker or slow cooker as well (this just makes it easier to remove later).

4. Place the seasoned beef shoulder (or stack briskets) over the herbs.

5. Add the fish sauce, blackstrap molasses, lime juice, apple cider vinegar and remaining salt. Pour beef broth in until shoulder is just covered (about 4 cups). If you run out of broth, top up with water.

6. Cook on high pressure for 2 hours in a pressure cooker or cook for 8-10 hours on low in a slow cooker.

7. Remove beef from pressure cooker or slow cooker, and let cool 5-10 minutes.


c o o k t i m e2.5-10.5 hours

y i e l D s10-16


5-7 lbs beef shoulder or brisket2 Tbsp dried oregano1 Tbsp granulated garlic or garlic powder1 Tbsp onion powder1 Tbsp dried thyme1 Tbsp turmeric2 tsp ground ginger1 Tbsp salt, divided1 medium bunch cilantro, roughly chopped

1 medium red onion, roughly cut1 head garlic, peeled and cloves smashed2 sticks cinnamon (Mexican cinnamon, preferred)5 bay leaves3 Tbsp fish sauce1 Tbsp blackstrap molassesJuice of 4 limes1/2 cup apple cider vinegar4 cups beef broth (enough to cover beef shoulder/brisket)


8. Meanwhile, remove bouquet garnis and then simmer cooking liquid to reduce by half. If you’re using an InstaPot, you can do this easily by using the saute func-tion. If you’re using a slow cooker, you’ll want to transfer liquids to a pot on the stove top to simmer.

9. After the beef has rested and while the liquid is simmering, shred beef by using two forks and pulling in opposite directions, repeatedly.

10. Once liquid is reduced, place in a blender and blend on high for 30 seconds to form a smooth puree. You should end up with about 5 cups of puree, give or take.

11. Pour puree over pulled beef and mix to evenly coat. If you like, you can pour a few cups and taste and see how you like it, add a little more, and keep going until it’s exactly to your liking!

12. Serve with guacamole and fresh limes, as a lettuce wrap or with my AIP Paleo Flour Tortillas!


Pulled Herbed Chicken

with Sautéed Carrot and Parsnip Mash

for the stuffing3 medium sized chicken breasts (skin on or off)½ cup of water1 tsp of Himalayan Pink Salt or sea salt1 tsp of ground thyme (the fresh stuff would work great too!)1 tsp of ground ginger1 tsp of ground sage

for the parsnip mash1 pound/450grams of carrots½ pound/225 grams of parsnip 1 tsp of Himalayan Pink Salt 1 tsp of dried rosemary 1 tbs of your favourite fat 2 tablespoons Olive Oil

1. Place the chicken breasts, salt, ginger, water and herbs into the slow cooker.

2. Set the slow cooker for 4 hours, place on cover and find a good book to read (note, if using the Instant Pot, simply set the slow cooker function for four hours – simple!)

3. Once the slow cooker has finished, place the hand mixer on low and lightly start mixing the chicken

4. Set the chicken aside and start working on the parsnip/carrot mash (Note; if you really want to get ahead of the game, you can start working on the mash 30 mins before the chicken finishes – so that both dishes are ready at the same time).

5. Dice the carrots and parsnips into small rounds, the smaller you make them the easier it is to mash!

6. Place the diced carrots, parsnip, fat, salt and rosemary into the saucepan and set stove-top to medium

7. Place the lid over the saucepan until the carrots and parsnip are soft enough to mash (around about 10mins) ensuring to stir occasionally so that the mash does not stick to the bottom of the pan


c o o k t i m e4.5 hours

s e r v e s-

By Rory Linehan


Roast Chicken Breasts

with Leek, Garlic and Thyme

4 chicken portions, skin-on, boneless2 large leeks, trimmed and cleaned well3 cloves of garlic, unpeeled and left wholea dash of white winepinch of salt1 tbsp avocado or mild coconut oil (stick with av-ocado oil if you don’t do well with coconut)small bunch of fresh thyme sprigs

1. Preheat the oven to gas mark 6/200°C/400°F. Get out a fairly shallow roasting dish and chop up the leeks into fairly big chunks - they’re going to act as a trivet for the chicken as well as provide great flavour.

2. Arrange the chicken pieces over the leeks, skin side facing up and then scatter the garlic cloves and let them fall randomly onto the dish. Pour in a little of the white wine - about half a mugful would be about right - and then sprinkle a good pinch of salt over the skin of the chicken. Chuck over the thyme springs.

3. Slide the dish into the oven and cook for around 35 minutes, or until the leeks have softened and are full of wine and chicken flavour, and the chicken is cooked all the way through and there’s no pinkness left.

4. Once the chicken is fully cooked, serve it with the whole cloves of garlic and spoon out the leeks.

p r e p t i m e-


s e r v e s4

By Jo Romero


Asparagus & Prosciuto Stuffed Chicken Breast

5-6 thin sliced chicken breast1 bunch of asparagus5-6 slices prosciutto1 tablespoon extra virgin olive oil½ teaspoon sea salt½ tablespoon dried thyme, or 1 tablespoon fresh thyme½ tablespoon dried oregano

1. Preheat oven to 425 degree F.

2. If need be, pound chicken breast between two pieces of plastic wrap to ensure it is all equal thickness, around 1/4 inch thick.

3. Place chicken breast flat on a parchment paper lined baking sheet.

4. Lay one slice of prosciutto on top of each chicken breast.

5. Rinse asparagus and cut off 2 inches off the bottom of each stem.

6. Divide asparagus among each chicken breast and place in the middle.

7. Roll up the chicken and prosciutto around the asparagus and place the open side down.

8. Lightly coat the chicken and asparagus ends with olive oil. Then evenly distribute the sea salt, thyme, and oregano among the wrapped up chicken breasts

9. Bake for 25 minutes.

10. Remove from oven and let rest for a few minutes, then serve with your favorite sides.



s e r v e s5-6

By Alexandra Raver



Moules-frites

1 pound Mussels2 cups Bone Broth2 medium-sized white Sweet Potatoes2 tablespoons Coconut Oil3 teaspoons Himalayan Salt (or similar)1 teaspoon ground Turmeric1 ripe Avocado2 tablespoons Olive Oil

First, the Mussels1. Mussels can be intimidating the first time, but they are easy the second!

2. When you buy Mussels, they are alive. Or they should be. So plan to cook them soon. When alive and fresh, mussels smell mild and pleasant, like the ocean.

3. When transporting them (and should you need to store them in the fridge for a day or two), don’t seal them up in a plastic bag or a covered container. Keep them cold and let them breathe.

4. When you are ready to cook, sort through and discard any with broken shells. You only want to cook live ones. Keep all the Mussels that are closed. Test any that are open by tapping them gently against a hard surface. If they are alive, they’ll close up. Sometimes slowly. Discard any mussels that haven’t closed within a couple of minutes.

5. The final preparation step is ‘debearding’ the mussels. Your mussels may already be debearded, but if they aren’t, it’s simple. The brown shreds that looks like seaweed at one side of the mussel is called the beard. Grab it and wiggle it back and forth until it pulls away. Discard the beard.

6. If you’re working with wild mussels you’ll want to rinse them carefully in cold water to remove any sand or mud, but most store-bought mussels will already be clean.

7. Now the mussels are ready to cook.

moules-frites



s e r v e s2



8. Preheat the oven to 400F.

9. Peel the sweet potatoes and slice into fries about 1/2 an inch wide.

10. Place the Frites on a baking sheet and add the coconut oil in a couple of dollops. Pop the pan in the oven for a minute, until the oil is melted. Remove the baking sheet, toss the Frites in the warm oil, sprinkle with 1 teaspoon of Salt and the Turmeric and bake for 30 minutes, turning gently twice.

11. Meanwhile make the Aioli.

12. Then heat the bone broth in a large saucepan with the 2nd teaspoon of Salt.

13. Five minutes before the Frites are done, pop the prepared Mussels into the boiling broth and cover. Give the mussels a shake or two during the next 6 minutes. When 6 minutes are up, in-spect the mussels. All the shells should now be open. Discard any that aren’t.

aioli14. Puree the Avocado with the Olive Oil, Lime Juice and the final teaspoon of Salt in a food proces-

sor.

to serve15. Traditionally, Moules and Frites are served separately, so the Frites don’t get soggy. The Moules

are served in the pan with the stock used to cook them, which keeps them moist. The Aioli can be served in a separate ramekin or on a plate beside the Frites


Poached Pacific Salmon

with Leeks & Fennel

1 Fennel Bulb1 large Leek2 tablespoons Coconut Oil3 cups Bone Broth1 tablespoon Turmeric2 teaspoons Himalayan Salt2 wild Pacific Salmon steaks

1. Slice the Fennel Bulb thinly, including the stalks.

2. Trim any very tough ends from the Leek. Slice it lengthwise and wash thoroughly to remove any dirt. Slice it into rounds. Include the greens.

3. Melt the Coconut Oil over medium heat in a large saucepan and add the sliced vegeta-bles, Turmeric and Salt.

4. Stir occasionally until the vegetables are softened, then add the Bone Broth.

5. Lay the Salmon Steaks on top and cover the saucepan.

6. Simmer for 20 minutes.

7. To serve, carefully remove the salmon steaks onto plates with a slotted spoon and ladle the soup into bowls. Add a green salad.



s e r v e s2



Prosciutto Wrapped Baby Squid

for the stuffing1 tbs Olive Oil10 Leaves of Sage250 gr chopped Kabocha Squash300 gr Porcini Mushrooms (frozen are fine too)a splash of White Wine (replace with bone broth if you can’t tolerate it)a pinch Turmerica pinch of Himalayan Salt

for the baby squid450 gr Baby Squid (can also use frozen)100 gr Prosciutto di Parma (or any prosciutto with no preservatives, nitrites, etc.)for the béchamel sauce2 tbs Olive Oil or Bone Marrow1 and ½ tbs Yam Flour (replaceable with Sweet Potato Flour or Arrowroot)150 gr Coconut Milk100 gr Watera pinch of Himalayan Salt

1. In a medium size saucepan, heat up the olive oil. Add in the sage (finely chopped) and, after a couple minutes, the diced squash and mushrooms.

2. After you mix the veggies with a wooden spoon for about a minute, add in a tiny splash of white wine. Season with turmeric and Himalayan salt and let it cook with a cover for 25 minutes over medium heat. Keep an eye on it and, if it starts to stick to the pan, add a bit of water.

3. In the meantime, prepare the béchamel sauce by mixing coconut milk and water in a small pot and bringing to a boil.

4. Place the olive oil or marrow in the middle of a small saucepan over low heat and add the yam flour to it, mixing very well for a couple minutes with a wooden spoon until you get a smooth paste.

5. Start adding the hot coconut milk mixture little by little to your béchamel paste, continuing to stir as the sauce thickens. Season with a pinch of salt and keep on mixing your béchamel until it comes to a boil. Turn off the stove and let it sit.

6. Once the pieces of your squash & mushroom filling start to break apart, you are ready to use this as a stuffing.



s e r v e s2

By Ambra Torelli


7. Take a casserole (like the one you see in these photos) and spread a layer of béchamel sauce on the bottom.

8. Remove the tail from your baby squid and stuff the inside with one or two tablespoons of filling. You should leave some leftover stuffing aside to complete the casserole.

9. Wrap each stuffed squid with a piece of Prosciutto di Parma and place it over the bécha-mel covered casserole.

10. Fill the empty spaces with more squash & mushroom sauce and with the tails you set aside.

11. Add a touch of olive oil and bake at 350 F for 20 or 25 minutes.

12. Enjoy!!


Steamed Mussels with Prosciutto and Garlic

2 tablespoons extra virgin olive oil¼ cup chopped onion3 minced garlic cloves4 slices prosciutto, cut into bite sized strips½ cup bone broth3-4 pounds mussels, scrubbed as neededchopped fresh chives or parsley for garnishlemon wedges for servingpinch of salt

1. Over medium heat, heat the oil in a pan with a tight fitting lid that is large enough to hold all the mussels in no more than a double layer.

2. Add the onion and garlic and cook until they begin to soften (about 5 minutes).

3. Add the prosciutto, broth, and mussels. Increase heat to high, and cover.

4. After about 3 minutes, check the mussels. If all or most of the mussels have opened up, turn off the heat. If most have not opened, replace lid and cook for another 3-5 minutes.

5. Scoop the mussels into a serving bowl. Use a slotted spoon to remove the prosciutto from the cooking liquid and scatter over top. Use a ladle to pour the accumulated liquid over top the mussels, leaving behind any sediment in the bottom of the pan.

6. Garnish with herbs and serve with lemon wedges.



s e r v e s4

By Jaime Hartman


Teriyaki Salmon

2 salmon filletsMarinade¼ cup coconut aminos1 tbsp honey2 tsp apple cider vinegar1 tsp red boat fish sauce2 garlic cloves, pressed1 tsp fresh ginger, finely grated1 tbsp fresh chives, finely chopped

1. Mix all marinade ingredients together in a shallow dish.

2. Place salmon fillets flesh side down into the marinade, cover and refrigerate for at least 30 minutes.

3. Place the fillets onto a parchment lined rimmed baking sheet (LOVE my pampered chef bar pan) and pour remaining marinade over salmon.

4. Bake at 350 for 15-20 mins.

5. Enjoy!



s e r v e s4-6

By Rebecca Boucher


Lemon Dill Baked Salmon

1 lb wild caught salmon, deboned1 tablespoon extra virgin olive oil2 tablespoons fresh dill, chopped and divided1 lemon, thinly sliced

1. Preheat oven to 400 degrees F.

2. Rinse salmon, pat dry, and place salmon on a parchment paper lined baking sheet.

3. Brush olive oil all over the top of the salmon.

4. Sprinkle half dill over the salmon. Layer the lemon slices over the salmon. Sprinkle re-maining dill over the salmon.

5. Bake in oven for 20 minutes or until salmon is cook (flaky).

6. Remove from oven and let cool for 2-3 minutes. Cut in to portions and enjoy with your favorite sides.



s e r v e s4

By Alexandra Raver


Bacon-Braised Whitefish & Brussels

8 ounces bacon, cut into small pieces1 pound Brussels sprouts, halved if large1 small bunch kale, chopped (about 5 cups)1½ to 2 pounds whitefish fillets, such as cod, hake,tilapia, or halibut, cut into 2-inch-wide pieces3 cloves garlic, crushed1 teaspoon finely grated lemon zestJuice of 1 lemon1 cup Bone Broth

1. Place the bacon in a big saucepot or extra-large skillet, then turn on the heat to medi-um-high. Cook the bacon until it is crisp, stirring occasionally, about 10 minutes. If the bacon is very fatty, drain off a little fat, leaving 2 to 3 tablespoons of fat in the pan.

2. Add the Brussels sprouts and 2 to 3 tablespoons of the broth to the pan. Cook, stirring frequently, until the Brussels sprouts are fully cooked, about 20 minutes. When the broth evaporates, add another 2 to 3 tablespoons to the pan (this will likely happen 3 to 5 times). Try to maintain 1/16 to 1/8 inch of liquid in the pan. If you run out of broth before the Brussels sprouts are fully cooked, just use water.

3. Once the Brussels sprouts are done, add the kale (and a little more broth or water if needed). Once the kale starts to wilt (3 to 4 minutes), move the vegetables to the side of the pan and add the fish to the middle (again, add 1 to 2 tablespoons of broth or water, if needed).

4. Stir the fish gently and minimally. Once cooked (4 to 10 minutes, depending on how thick the pieces are), add the crushed garlic, lemon zest, and lemon juice and cook for 1 to 2 more minutes. Enjoy!



s e r v e s3-6



AIP Snacks &Drinks


Crunchy Kale Chips

1 bunch of kale (12 generous stalks with 10 inch long leaves)⅓ cup (45g) cassava flour⅔ cup (75g) arrowroot starch1.5 tablespoons (5g) nutritional yeast1 teaspoon (1g) onion powder1 teaspoon (3g) granulated garlic

¾ teaspoon (3g) Himalayan salt1 tablespoon (12g) coconut oil⅔ cup (150g) water½ teaspoon (2g) Himalayan salt1 tablespoon (22g) maple syrup2 tablespoons (24g) coconut oil

1. Preheat the oven to 325°F/ 160°C

2. Wash the kale well and spin dry with a salad spinner, then remove the stem and cut the leaves into large 2 inch pieces. Set aside in a bowl large enough to toss the kale

3. In a medium bowl, combine the cassava flour, arrowroot starch, nutritional yeast, onion powder, granulated garlic, 3/4 teaspoon (3g) Himalayan salt, 1 tablespoon (12g) coconut oil, and water

4. Stir well until a batter is formed

5. Toss to coat the kale with ½ teaspoon (2g) Himalayan salt, maple syrup and 2 table-spoons (24g) coconut oil

6. Pour the batter over the kale and combine until well coated

7. Line 2 baking sheets with parchment paper and distribute the kale evenly on the parchment paper, spreading the kale out

8. Bake for 55 minutes, flipping the kale pieces 2 to 3 times with tongs during the baking process. Switch racks as well to ensure even crisping. Separate any clumped up pieces. The batter may be very glue-y and stick to your tongs but hang in there, the chips will crisp up!

9. Once the baking time is done, remove the baking sheets and give the kale pieces a final flip before returning to the oven

10. Turn off the oven and let the chips rest for 10 minutes in the residual heat

11. Allow to cool completely before enjoying!

12. Note: If some chips are still soggy and not crispy at the end of the resting period, re-turn them to the oven and bake them at 300°F/ 150°C for a couple more minutes (5 - 10 minutes), checking periodically. You don’t want them to overbake as they will taste bitter.



s e r v e s3 cups

By Dora Siah


Sweet Potato Chips

1. Slice the sweet potatoes as thinly as possible, ideally 1/16 inch thick. A mandoline slicer or food processor makes this task much easier. The thinner they are, the more evenly and quickly they will crisp up when fried.

2. Place the sweet potato slices in a bowl and toss with 2 to 3 teaspoons of the salt. Place in a colander in your kitchen sink and let drain for 1 to 2 hours (or more).

3. Rinse the excess salt off the sweet potato slices and pat dry with clean tea towels or paper towels. It’s important that the slices be completely dry before you put them in the oil. Any excess water on them will cause the oil to bubble aggressively.

4. Meanwhile, heat the cooking fat in a countertop deep-fryer or a fairly deep, wide-bot-tomed pot over medium heat with a deep-fry thermometer attached to the side. Aim to get the oil to 350F to 365F if using lard, or 370F to 375F if using tallow or palm shortening. Line a baking sheet with newsprint or paper towels to put your sweet potato chips on after they are fried.

5. Add a generous handful of sweet potato slices to the oil, but do not overcrowd. Watch them. When they start to curl slightly and brown a little, they are done. Using a deep-fry basket or a wire skimmer, transfer the chips onto the prepared baking sheet. Sprinkle with salt and let cool before eating. Repeat with the remaining sweet potato slices, working in batches. If you aren’t sure whether they done, remove the chips from the oil and let them cool a little (but don’tsprinkle with salt yet) to see if they are entirely crisp. If they aren’t, you can put them back in the oil to continue cooking. Depending on how big and thick your sweet potato slices are and how hot your oil is, frying may take as little as 2 to 3 min-utes or as long as 6 to 7 minutes. Once you’ve done a few batches, you’ll have a better idea of how long they take to cook and what they look like when perfectly crisp.

p r e p t i m e20 minutes +

c o o k t i m e1 hour

s e r v e s2-6


1 to 2 sweet potatoes1 to 1½ tablespoons salt4 to 8 cups high-smokepointcooking fat (enough to have about 2 inchesof oil in a pot or to fill a countertop deep-fryer)


Tostones

1. Heat the oil in large skillet over medium heat.

2. Cook the plantains in the oil in a single layer (in batches, if necessary) until golden-brown.

3. Flip the plantains over and cook another 2 minutes, then remove from the skillet.

4. Smash the plantain discs with a pan or meat hammer until about 1/4” thick.

5. Return to the skillet and cook another 2 minutes per side.

6. Sprinkle with salt before serving.



s e r v e s4


2 green plantains, sliced into 1” discs1 cup coconut oil½ teaspoon sea salt


Plantain Crackers

3 large green plantains (equivalent to about 2 cups pureed)

¾ cup extra virgin coconut oil, melted ¾ tsp salt, to taste

1. Line a rimmed baking sheet with parchment paper (I use a 13”x18” “half sheet”-sized jelly roll pan). Make sure your parchment goes right up to each edge of the pan. Pre-heat oven to 300F.

2. Place all ingredients in a food processor and blend until a completely smooth puree is formed, about 2-4 minutes (it doesn’t matter if you don’t have exactly 2 cups of plan-tain puree as long as you are fairly close, say within 1/4 cup). This blends easier if your plantains are at room temperature and your coconut oil is melted.

3. Pour batter onto the prepared baking sheet. Use a rubber spatula to smooth it out and cover the entire sheet uniformly. The batter should be about 1/8” thick.

4. Bake for 10 minutes. Remove from the oven and score the cracker batter with a pastry wheel, pizza cutter, or pastry scraper. You can make whatever size cracker you like. The crackers will pull away from each other slightly while cooking and shrink up a bit, but not much. I like fairly small crackers, about 1 1/2” squares, but these will work even for quite big crackers.

5. Place back in the oven and bake for 50-80 minutes, until golden brown. The cooking time varies quite a bit with both exactly how much volume of plantain you have in the recipe and how green the plantains are. Greener ones take longer to cook (and typical-ly taste better too) as do batches made with slightly larger plantains. Keep an eye on them and don’t pull them out the oven until they are a nice medium shade of brown. Remove from oven and let cool slightly on the pan. Move to a cooling rack. Once completely cool, you can break apart any crackers that are stuck together.

6. Store in an airtight container at room temperature.




s e r v e s6-8



Bacon & Bison Liver Pâté

with Fresh Fig Jam

fresh fig jam1 lb fresh figs½ cup water1 Tbs fresh lemon juice

pâté8 oz bacon, chopped1 small onion, finely chopped2 cloves garlic, sliced1 Tbs chopped fresh sage (10-

12 leaves)

1 sprig fresh rosemary4-5 sprigs fresh thyme⅛ tsp ground mace 1 bay leaf1 pound bison liver, sliced

(lamb, chicken or calf’s liver work too)

⅓ cup cognac, dry sherry, or bone broth

¼ tsp salt½ cup bacon fat or lard1 tsp truffle oil (optional)

fresh fig jam1. Remove the stems from the figs and roughly chop the figs.

2. Combine the figs, water, and lemon juice in a small saucepan. Bring to a boil over high heat, then reduce the heat to maintain a simmer.

3. Simmer for 20-25 minutes, until the figs are thoroughly cooked and soft. Mash with a fork for a lumpier jam, or puree with an immersion blender for a smooth jam.

pâté4. Cook the bacon, onion, garlic, sage, rosemary, thyme, mace, and bay leaf in a large skil-

let over medium-high heat until the bacon is fully cooked and the onions are soft and caramelized, about 15 minutes.

5. Add the liver and cognac to the pan and cook at a rapid simmer until you can’t smell alcohol in the steam, 6 to 10 minutes.



s e r v e s1



6. Remove from the heat. Remove and discard the bay leaf and stems of rosemary and thyme. Add the salt and the bacon fat.

7. Pour the hot liver mixture into a blender or food processor and process until smooth. Add the truffle oil, if using, and pulse until fully combined.

8. Pour into a serving dish such as a loaf pan or a pair of 10-14 ounce ramekins. Cover with wax paper or parchment paper, applying it directly to the surface to prevent oxidation (you’ll still get some, which is okay, but covering with paper helps your pâté stay a nice pink color).

9. Refrigerate overnight or up to a few days before eating. Serve with fig jam and plan-tain crackers.


Green Machine Bone Broth

1. Heat broth in a small saucepan over medium heat.

2. Bring to a boil and add the greens.

3. Reduce to a simmer and cook until the greens are cooked through.

4. Add fat of choice, salt and garlic powder and blend with an immersion blender until com-bined. Alternatively, add all ingredients to blender and blend until smooth.

5. Pour into your favorite mug and enjoy.



s e r v e s1


8 oz warm bone broth1 cup greens, packed (spinach, kale, chard, etc)1 Tbs of coconut oil or ghee¼ tsp salt⅛ tsp garlic powder



No-Nut Tigernut Spread

1. Place ingredients in either a high powered blender (I use the Vitamix) or a food processor.

2. Blend or process until it looks like a creamy nut butter. You may have to stop and scrape the sides during blending/processing.

3. Enjoy!

storage: I store mine in a glass jar at room temperature, however, it doesn’t last past a few days around here, since we eat it up so quickly! If you are concerned, and would prefer to keep it in the fridge, you can take it out beforehand and allow it to warm to room temperature OR just warm up what you plan to use for around 10-20 seconds in the microwave to make it spreadable.



s e r v e s1

By Rebecca Boucher

1 cup tigernut flour (gound tigernuts)¼ cup + 2 tbsp coconut oil


Roasted Garlic Zucchini Hummus

1. Heat oven to 400F - cut the top off the garlic head to expose the cloves, place garlic in a small baking dish and drizzle with olive oil and roast for 30-35 minutes until golden brown and cloves are soft

2. Meanwhile, chop zucchini into bite sized pieces and steam (using a steamer basket in a pot) until zucchini is tender. After steaming, place in a strainer and allow any liquid to drain off

3. Once garlic is roasted, allow it to cool for a few minutes, then squeeze the whole head so that the roasted cloves come out

4. Place all ingredients in a food processor and pulse until smooth

5. Serve with plantain chips, carrot sticks or cucumber slices

6. Keeps in the fridge for 2-3 days and is great for packing in lunch-es



s e r v e s4

By Bethany Tapp

1 head of garlic2 medium Zucchini - 3-4 cups chopped¼ teaspoon pink himalayan saltJuice of 1 lemon¼ cup parsley - coarsely chopped1 T olive oil - plus more for drizzling


Salted limeade

1. Using a lime squeezer or by hand, juice the limes into an 8oz. glass.

2. Add the honey to the juice and stir until the honey is completely mixed in.

3. Add about 3/4 cup cold water (or add some ice to the glass). Stir gently to mix the juice and water together.

4. Sprinkle the salt on top of the limeade and stir in gently--the salt reacts to carbonated water and may fizz over!

5. Enjoy!



s e r v e s1

By Rebekah Reddy

Juice from 2 limes (about ¼ cup)1-1½ tsp. honey (preferably raw and unfilteredA pinch or two of real salt (about ⅛ tsp)¾ cup cold water (carbonated or still--I like mine fizzy!)


Thai Iced Tea

1. Combine the boiling water, 1/4 cup honey, tea bags, cloves, and cinnamon and steep for 30 minutes.

2. Remove the tea bags and spices and refrig-erate the tea until cold. Meanwhile, combine the milk and remaining honey.

3. Fill four 16-ounce glasses with ice and divide the tea evenly between them. Top with milk to taste.


c o o k t i m e-

s e r v e s4


4 cups boiling water ½ cup honey, divided4 tablespoons black tea2 whole cloves1 cinnamon stick¾ cup coconut milkIce


AIP Soup, Stews,

Salads & Sides


Asparagus Soup

1. Snap tough stems off asparagus. Add tough stems to a large soup pot with 5 cups broth, plantain, and cauliflower. Bring to a boil and then reduce heat to maintain a simmer.

2. Simmer for 15-20 minutes, until asparagus stems are soft when pierced with a knife and cauliflower is overcooked.

3. Meanwhile slice the tender asparagus tips into 1/2” pieces.

4. In a blender in 2 batches or with an immersion blender, puree the contents of the pot until a completely smooth puree forms (this takes 1-2 minutes in a blender, but may take longer with an immersion blender).

5. Meanwhile, bring remaining 1 cup broth and sliced asparagus tips to a simmer on the stove top (do this in a separate small pot if you opted to puree using an im-mersion blender, or in the same pot if you opted to use your countertop blender). Simmer for 3-5 minutes until tender but not too soft.

6. Add tender asparagus tips to puree in your soup pot. Stir in lemon juice and salt. Stir and taste to see if it’s seasoned to your liking. Add additional salt, if needed.

7. Serve! Optional, spoon into bowls and garnish with lox and plain coconut milk kefir.



y i e l D s5-6


2 bunches asparagus (about 2.5 pounds)6 cups chicken bone broth, divided1 1/2 cup cubed green plantain (about 1 large plantain or 1 1/2 medium)2 cups cauliflower florets (about 1/2 small head)Juice of 1 lemon1 tsp salt, plus more to tasteOptional: lox and plain coconut milk yogurt or kefir for serving.


Chilled Melon & Tapioca Soup

1. Soak the tapioca pearls in the cup of water for at least 30 minutes.

2. While the tapioca pearls are soaking, prepare the fruit by peeling, removing the seeds, and dicing into small cubes.

3. Combine one cup of diced fruit, 3 cups of water, coconut milk, honey, and sea salt in a blender and blend until smooth. Pour into a large serving bowl.

4. Add in the rest of the diced fruit. Cover and refrigerate.

5. Bring the remaining 6 cups of water to boil in a large saucepan and add in the soaked tapioca plus any soaking liquid, if any.

6. Lower heat to medium and simmer for 5 to 8 minutes, stirring frequently, until tapi-oca pearls turn translucent and are cooked through.

7. Strain the tapioca pearls in a sieve and rinse thoroughly with cool water. Place the rinsed tapioca pearls in a bowl and stir in 1 tablespoon of honey.

8. Stir the sweetened tapioca pearls into the blended melon and coconut mixture. Cover and refrigerate for at least 1 hour, or until thoroughly chilled.

9. Add extra honey to taste, if desired, and serve.



s e r v e s6-8

By Dora Siah

1/2 cup small tapioca pearls1 cup water (for soaking tapioca pearls)1 cantaloup or honey dew9 cups filtered water, divided1 (400ml) can coconut milk1/8 cup honey + extra, to taste1 pinch sea salt


Cock-a-Leekie Soup

1. Melt fat in a large soup pot over medium heat.

2. Add leeks and a pinch of salt and saute until translucent.

3. Add potatoes, chicken broth, and additional pinch of salt. Bring liquid to a boil and then reduce to a simmer. Cook until potatoes are fork tender, about 8 minutes.

4. When potatoes are cooked, add shredded chicken and coconut milk (or whole milk and cream) and cook additional 5 minutes until heat-ed through.

5. Add additional salt to taste.



s e r v e s4-6


3 Tbs of coconut oil or ghee1.5 pounds leeks1.5 pounds of sweet potatoes24 oz (3 cups) chicken bone broth1 whole rotisserie chicken, meat removed from carcass and shredded1 can coconut milk Salt to taste


Korean Beef & Seaweed Soup

1. Melt the happy fat in a saucepan over a medium heat. Add the mince and brown

2. well. Use a wooden spoon to break up the mince as it browns.

3. Add garlic and wakame and cook for 1 minute. Pour in bone broth, lower heat and simmer for 20 minutes. Finish soup with a dash of coconut aminos, fish sauce and avocado oil.

serving suggestion: Serve with cauliflower rice and fermented vegetables



s e r v e s4

By Joanna Frankham

1 Tablespoon tallow or lard450g (1 pound) beef mince (ground beef)3 cloves garlic, minced1 handful wakame seaweed1½ litres beef bone brothcoconut aminosfish sauceavocado oil


Radish Greens and Sweet Potato Soup

1. In a large stock pot heat oil over medium heat.

2. Once oil is warmed, add onion to pot and saute for 2-3 minutes or until it become fregrenet.

3. Add radish greens and salt to pot. Cook until it reduces by half and all leaves have changed to a bright green. Stir occasional.

4. Add sweet potato and bone broth and bring to a bowl.

5. Reduce heat and simmer for 15-20 minutes or until sweet potatoes can easily be pierce by a fork.

6. Remove from heat and use an immersion blender to combine.

7. Serve with freshly grated radish.



s e r v e s4-5

By Alexandra Raver

1 tablespoon extra virgin olive oil¼ cup chopped yellow onion1 tsp salt4 cups radish greens, chopped, leaves only1 lb white sweet potato, peeled and cubed3 cups bone brothA small piece of radish for garnish


Creamy Mushroom Soup

1. Set instant pot to saute and extra virgin olive oil to the pot.

2. Once oil is hot, add shallots and garlic slices and cook for 2 minutes. Stir occasionally.

3. Add mushrooms and allow them to cook down for 5 minutes or until they have re-duced by about half. Stir frequently.

4. Cancel saute function and pour in half a cup of bone broth. Deglaze the pan and scrap up all the dark bits from the bottom.

5. Add in the remaining broth, cauliflower florets, dried tarragon, thyme, and sea salt. Stir to combine.

6. Place lid on pot and be sure the valve is set to sealing.

7. Use the manual setting on high pressure and adjust the time to 10 minutes.

8. When it is complete, press cancel and open the valve to manually release the pres-sure.

9. Use an immersion blender to fulling blend all ingredients together.



s e r v e s4-6

By Breanna Emmitt

2 tablespoons extra virgin olive oil½ cup shallots, sliced2 tablespoons garlic, sliced1 lb white button mushrooms, sliced2 cups cauliflower florets, fresh or frozen2 ½ cups bone broth, divided1 teaspoon dried tarragon1 teaspoon dried thyme½ teaspoon sea salt



Tummy Healing Chicken Soup

1. If you are using precooked chicken, dice or shred it and set it aside. If you are starting with raw, bone-in chicken, preheat your oven to 400F and season the chicken with salt or whatever seasonings you like.

2. Place the chicken pieces on a rack on a baking sheet and roast for 30-40 minutes or until the internal temperature reaches 165F. Remove from oven and let cool.

3. While the chicken is cooking, prepare the rest of your ingredients. Put the peeled, diced potatoes in a bowl of cold water to keep them from turning black.

4. Heat a large pot over medium heat and add the ghee or cooking oil.

5. Add the mirepoix (onions, celery and carrots); stir well and let cook for about 5 min-utes.

p r e p t i m e-

c o o k t i m e-

s e r v e s4-6

By Rebekah Reddy

1 lb. precooked chicken OR 1½ lbs. bone-in chicken pieces1-2 Tbsp. ghee or coconut oil2-3 cups mirepoix (equal parts diced onions, celery, and car-rots; about 3 carrots, 3 ribs of celery and 1 medium onion if making your own)8 cloves garlic, minced2-inch length of ginger, peeled and finely chopped1 tsp salt½ tsp. ground turmeric4 cups chicken broth, homemade preferred4 cups water


6. Add the garlic and ginger, stir and let cook for 30 seconds, then drain and add the potatoes, salt, turmeric, chili powder (if using) and 1 cup of broth or water. Cover and cook for 5 minutes.

7. Remove the skin from the roasted chicken (eat it while it’s crispy or save it for a snack later!). Add the chicken pieces to the pot along with the rest of the broth and water. I like to leave the meat on the bone to add extra flavor and nutrients to the soup, but you could also take it off the bones and add it to the soup.

8. Cover and let it simmer for about an hour or until the vegetables are soft and the meat is falling off the bone.

9. Taste the soup and add more salt if needed.

10. Enjoy!

notesIf your broth is frozen (like mine was), defrost it in a saucepan while the chicken is roasting so that it is boiling or at least warm by the time you need to add it to the soup.


Paleo Ham & Sweet Potato Soup

1. Add sweet potatoes, plus a pinch of sea salt, to a large pot over medium heat. Stir for 2-3 minutes, add onion and stir to combine.

2. Add beef broth, water and shredded ham shank to the vegetables. Season with 3-4 more pinches of sea salt to taste.

3. Cover, bring to a boil, reduce heat and simmer until sweet potato is cooked (45-60 minutes).

4. Ladle into bowls and serve.

5. Enjoy! :)



y i e l D8 cups

By Marla Sarris

2lbs sweet potato, peeled and chopped1 large onion, chopped3 cups beef broth5 cups water1lb cooked ham shank, shreddedsea salt to taste


Hearty Beef Soup

1. Heat 1 TB tallow in a large cast iron skillet over medium-high heat.

2. Meanwhile, add the ingredients from pumpkin purée to the smoked sea salt in the bottom of the slow cooker crock. Turn it on to low.

3. Working in batches, sear the beef heart cubes on all sides in the tallow. Remove and add to slow cooker. Continue searing the beef heart, adding more tallow if necessary, until com-plete.

4. Stir all ingredients together in the slow cooker crock, cover and cook on low for 6-8 hours.

5. Ladle into bowls and top with desired toppings. This soup goes great with Lime Yuca Fries.


c o o k t i m e6-8 hours

s e r v e s4+

By Erin

1-2 TB beef tallow1 beef heart (1.25 lb), cut into 1-inch chunks1 can pumpkin purée1 cup diced carrots2 cooked red beets, chopped3 cups bone broth¼ cup plus 2 TB cherry barbecue sauce1 red onion, chopped 4 cloves garlic, chopped1 tsp oregano1 tsp smoked sea salt


Thai Style Beef stew

1. To make the stew, first blitz the ingredients for the red curry paste in a food processor until finely chopped. Heat the oil in a large saucepan and fry the paste for a minute or two, until sizzling and aromatic.

2. Add the beef chunks and stir them in the paste until well coated. Once the beef is browned on the outside, pour in the coconut milk. Bring to a simmer, before adding the coconut sug-ar, lime leaves and a good pinch of salt. Pour everything into the pot of your slow cooker and leave to cook on high for 4-6 hours, until the beef is tender and cooked through, and the sauce is rich and thick.

3. Spoon into bowls and season with more salt if needed, and a little lime juice.



s e r v e s4

By Jo Romero

for the paste2 sticks of lemongrass2 cloves of garlicbunch of fresh coriander leaf/cilantrobunch of fresh basil leavesjuice of half a lime1 tsp worth of freshly grated or chopped gingera few drops (about quarter of a t) fish sauce1 small cooked beetroot

for the stew1 tbsp mild, unflavoured coconut oil or your preferred cooking fat500g/1lb stewing steak, chopped in chunks1 and a half cans full fat coconut milk1 tbsp coconut sugar4 kaffir lime leavespinch of saltlime wedges, to serve


Garlic Rosemary Oxtail Stew (Instant Pot)

1. Press the “sauté” button on your Instant Pot and allow it to get hot.

2. Add the bacon and cook until fat is rendered and bacon pieces are crispy, stirring frequent-ly. Remove bacon with a slotted spoon, leaving fat in pot.

3. Season the oxtail with salt and then sear on all sides in the rendered bacon fat. Remove oxtail pieces and set aside with the bacon.

4. Add carrots, celery, and onion to the pot and cook until slightly browned and softened, stirring the whole time. Add the garlic, rosemary, and bay leaves and cook just until aro-matic.

5. Add the wine and stir to deglaze the pan, scraping up any browned bits. Cook for 8-10 min-utes, stirring frequently. Add the broth and stir.

6. Return the oxtail pieces and bacon to the pot.

7. Place lid on Instant Pot and seal closed.

8. Press “cancel” to stop sauté mode, then press the “manual” button and the + button until display reads 75.

9. After cooking time is complete, allow pot to switch into “keep warm” mode and let pres-sure naturally release for 20 minutes. Manually release any remaining pressure and then open the lid.



s e r v e s3-4

By Jaime Hartman

4 slices of bacon, cut into 2 inch pieces1-2 pounds grassfed beef oxtail, cut upsalt3 medium carrots, cut into 1-2 inch pieces2 celery stalks, chopped 1 medium yellow onion, chopped 8 cloves of garlic, peeled and crushed2 sprigs fresh rosemary2 bay leaves1 cup dry white wine½ cup bone broth


hamburger stew

1. Heat 2 tablespoons of the olive oil in a large stockpot or Dutch oven over medium-high heat. Add the zucchini and sauté, stirring frequently, until browned and soft, 8 to 10 min-utes.

2. Remove the zucchini from the pot and place it in a blender with the broth. Blend on high speed until completely smooth, 1 to 2 minutes. Set aside.

3. Add the remaining 1 tablespoon of olive oil to the pot. Add the onion, carrots, and celery and sauté, stirring frequently, until the onion is starting to caramelize, 7 to 8 minutes. Add the bay leaf, rosemary, and thyme.

4. Add the ground beef to the pot with the vegetables, break it up into large chunks with a spoon or spatula, and season it with the salt. Cook for 8 to 10 minutes, stirring infre-quently to avoid breaking the meat up into too-small pieces.

5. Add the mushrooms, plantains, and zucchini puree to the pot. Bring to a simmer, then reduce the heat to medium-low and cook uncovered for 20 minutes, stirring occasionally.

6. Remove the thyme and rosemary sprigs and bay leaf before serving.

7. Garnish with chopped parsley, if desired.



s e r v e s5-6


3 tablespoons extra-virgin olive oil, divided2 zucchini, peeled and roughly chopped3 cups Beef Broth (page 109)1 white onion, roughly chopped3 carrots, peeled and sliced into½-inch rounds3 stalks celery, sliced into ½-inch pieces1 bay leaf

1 sprig fresh rosemary5 sprigs fresh thyme2 pounds ground beef2 teaspoons f ine sea salt8 ounces mushrooms, sliced2 green plantains, peeled and cutinto ½-inch diceChopped fresh parsley, for garnish(optional)



Lamb & Plantain Stew (Instant Pot)

1. Shred cabbage, peel and slice carrots into 1/4 inch rounds and peel and slice plantains into ½ inch rounds

2. Heat oil in the instant pot (or stove top pressure cooker) over medium heat

3. Dice onion and add to the pot and allow to sauté

4. Finely chop garlic and add it to the pot along with salt, cinnamon & oregano – stir well to combine flavors

5. Add ground lamb and stir into onion and seasoning mixture and allow to sauté for 2 min-utes

6. Shredded cabbage, carrots, plantains and broth

7. Seal lid and set to high pressure for 22 minutes

8. Once timer is up, quick release the lid, stir in baby spinach and allow to simmer for 5 min-utes for spinach to cook down and for some of the liquid to be absorbed


c o o k t i m e30 minutes (22 high pressure)

s e r v e s4-5

By Bethany Tapp

4 cups shredded cabbage3 large green plantains (about 4 cups sliced)3 large carrots½ T olive oil1 large onion3 cloves garlic1 t sea salt½ t cinnamon



watermelon gazpacho

1. Combine the watermelon, vinegar, olive oil, and salt in a blender and pulse until smooth. (It’s okay if it’s a little pulpy.)

2. Stir the onion, cucumber, jicama, cilantro, and mint into the watermelon mixture. Transfer to a sealed glass container.

3. Refrigerate for 2 hours (and up to over-night) before serving. Garnish with mint leaves, if desired.

p r e p t i m e20 minutes+

c o o k t i m e-

s e r v e s4-6


5 cups cubed seedless watermelon(remove seeds if using a seeded watermelon)2 teaspoons red or white wine vinegar1 tablespoon extra-virgin olive oil¼ teaspoon fine sea salt¼ red onion, finely diced (about ½ cup)½ cucumber, peeled and f inelydiced (about ¾ cup), or 1 Granny Smith apple, peeled and f inely diced½ jicama, peeled and finely diced (about 1½ cups)2 tablespoons chopped fresh cilantro1 tablespoon chopped fresh mint, plus additional mint leaves for garnish (optional)


High 5 Salad

1. Wash lettuce and spin if desired. Place in serving bowl.

2. mix together 1/4 cup EVO, lemon, capers & mustard and hand slowly with fork and set aside.

3. Place red onion on a plate and place with all ingredients around lettuce for guests to make their own salad.

4. Have parsley displayed so guests can feel free to add a small bunch to salad for an incredi-ble flavor explosion.



s e r v e s4

By Diane V Capaldi

Organic butter leaf lettuceThinly sliced medium red onion Jar of CapersOrganic medium lemonTablespoon Dijon MustardBunch organic fresh parsleyEVOOPink Himalayan Sea Salt


Festive Salad

1. Strawberry vinaigrette: place all the ingredients in a high speed blender and mix on medi-um speed for 20 seconds, or until smooth. Keep in the refrigerator until serving.

2. Salad: cover a large platter with salad, then add the beets, cucumbers, strawberries, and scallions.

3. Drizzle with strawberry vinaigrette as desired.



s e r v e s2-3


4 cups (3 ounces) salad mix of choice1 cup (5 ounces) cooked golden beets, peeled and chopped1 cup (4 ounces) sliced cucumber1 cup (4 ounces) sliced strawberries3 scallions, chopped

strawberry vinaigrette1 cup (5 ounces) strawberries, stemmed and quartered2 tbsp extra virgin olive oil1 tbsp balsamic vinegar¼ tsp sea salt


Carrot & Toasted Coconut Salad

1. Toast your coconut flakes in a medium-hot fry pan until golden.

2. Wash, peel and top and tail your carrots. Using your food processor, spiraliser or hand grater, shred carrots to your liking. Place into a pretty salad bowl.

3. Into a small jar with an airtight lid, place lime juice and zest, honey and a pinch of salt. Pop on the lid and give a good shake to combine. Drizzle over your carrots.

4. Chop your fresh mint and coriander. Scatter over the carrot and garnish with toasted coconut flakes.


c o o k t i m e-

s e r v e s4-6

By Joanna Frankham

½ cup coconut flakes6 carrots½ cup fresh lime juicegrated zest of 1 lime2 teaspoons honey½ cup extra virgin olive oil

salt60g (4 tablespoons) raisinsa handful fresh mint leavesa handful fresh coriander (cilantro) leaves


Hot Cranberry & Spinach Salad

3 Tbsp extra virgin coconut oil4 cups kale, chopped6 cups fresh spinach½ cup dried cranberries2-3 Tbsp water or bone broth

1. Heat coconut oil in a skillet (cast iron works well here) over medium-high heat.

2. Add kale with 2 Tbsp water. Cook, stirring frequently, until kale has softened, 3-4 minutes.

3. Add cranberries and continue to cook 2-3 more minutes.

4. Add spinach. If the kale is starting to stick, also add another Tbsp of water. Stir and cook until spinach is wilted..



s e r v e s4-6




Green Salad with Thai Dressing

for the salad1.5 large cucumbers, sliced (peeled if peel is tough)8-12 cups salad greens (choose mild greens; celery leaves are par-ticular good as part of this mix)2 cups sunflower sprouts2 stalks celery, finely sliced

1. Combine the salad ingredients in a large salad bowl or individual bowls for each serving.

2. Combine the dressing ingredients separately. Blend in a personal blender or small blender jar for 10-20 seconds (alternately, you can chop the cilantro and mint super fine and mix by hand).

3. Don’t toss the salad with dressing until ready to serve (or serve with dressing on the side).

4. If using yuca, a little extra prep work is required. Peel and cut into rectangular “fries,” wedges, or rounds, then soak in water in the fridge for 24 hours; this re-duces the cyanogenic glycoside content. Drain and rinse. Then boil in water for 10 minutes. Drain well and pat dry with paper towels before deep-frying.

5. If using more than one kind of root vegetable, cook the vegetables in separate- batches, since different root vegetables require slightly different cooking times.


c o o k t i m e-

y i e l D s8


for the dressing1/4 cup fresh lime juice2 tablespoons fish sauce1/2 teaspoon honey1 clove garlic, crushed2 tablespoons chopped fresh cilantro1 tablespoon chopped fresh mint


Simple Fennel Salad

1. Mix lemon juice, salt and olive oil together in a small bowl. Set aside

2. Thinly slice fennel bulb, and chop stems and leaves. A mandoline slicer makes this job very quick!

3. Gently toss fennel with dressing.


c o o k t i m e-

y i e l D s3-4


1 lb fennel (bulb, stems & leaves)juice of 1 lemon, about 3 tbsp1/4 tsp salt2 tbsp Extra Virgin Olive Oil


Green Salad with Italian Vinaigrette

1. Combine the salad ingredients in a large salad bowl and toss to mix well.

2. Combine the dressing ingredients in a blender and puree to blend up the herbs and garlic (dressing naturally separates, simply shake leftovers to mix again im-mediately before serving).

3. You may either toss the entire salad with dressing prior to serving (caution, left-overs don’t keep well with this method) or let each person drizzle dressing over their own salads!


c o o k t i m e-

y i e l D s4-8 as a side


for the salad12-16 cups salad greens (lettuce, spinach, kale, etc.)1 bunch radishes, finely sliced1/4 medium red onion, finely sliced1 large cucumber, sliced (peeled if peel is tough)edible flowers (nasturtiums, pansies, dandelions, etc.), optional

for the italian dressing6 tablespoons extra-virgin olive oil¼ cup apple cider vinegar¼ teaspoon dried oregano leaves¼ teaspoon dried rosemary¼ teaspoon dried marjoram leaves¼ teaspoon dried thyme leaves¼ teaspoon dried savory1 clove garlic


Paleo Chopped Chicken Salad with Honey-Lime Dressing

for the salad: 1. In a large bowl, toss the chicken,

salad packages, onions, cilantro and bacon to combine.

for the dressing: 2. Whisk all of the dressing ingredients

in a small mixing bowl until thor-oughly combined.

3. Pour the dressing over the salad and toss together to coat. Serve imme-diately


c o o k t i m e-

s e r v e s4

By Breanna Emmitt

1 unseasoned rotisserie chicken, skin removed and shredded2 (10-oz) packages premixed chopped salad½ cup sliced green onions¼ cup chopped cilantro5 slices bacon, cooked and crumbled

for the Dressing:1/3 cup avocado oil2 tablespoons honey1 tablespoon apple cider vinegar1 tablespoon lime juice¼ teaspoon sea salt


SUPERFOODHauskraut Salad

1. Remove core and outer leaves of your red and green cabbages. Using the ‘shredder’ blade of your food processor, shred the cabbage in batches. Place into large bowl.

2. Peel and shred the carrots. Add to the bowl. Chop the apples into quarters and core. Shred and add them to the bowl, too.

3. Slice your spring onions and finely chop your coriander (cilantro).

4. Add to the bowl, along with (optional) fermented vegetables/sauerkraut. Mix well.

5. Place the dressing ingredients - except salt - into a small glass jar with screw top lid. Shake well. Taste and season accord-ingly. Add a little more honey if your tastebuds tell you too!

6. Drizzle over salad and mix.

7. Refrigerate until ready to serve.


c o o k t i m e-

s e r v e s6-8

By Joanna Frankham

¼ red cabbage¼ green or savoy cabbage2 Granny smith apples2 carrots½ bunch coriander (cilantro)4 spring onions½ cup‘Hauskraut’ (or fermented veggies/suerkraut of choice)

for the dressing:2 tablespoons Extra Virgin Olive Oil2 tablespoons apple cider vinegarjuice and zest of one limesalt


Spiralized Cucumber Shrimp Salad

with Honey Lime Dressing

1. Whisk together all dressing ingredients. Set aside.

2. Add all salad ingredients into a large bowl.

3. Pour dressing over salad and toss to combine.

4. Serve and enjoy!


c o o k t i m e -

s e r v e s4

By Rebecca Boucher

for the salad1 lb shrimp, cooked and peeled2 English cucumbers, spiralized1/3 cup red onion, chopped1/2 cup mango, chopped1/2 cup cilantro

for the dressing1/4 cup olive oil1/4 cup fresh lime juice1 tbsp honey2 cloves of garlic, minced1 tsp Himalayan pink salt


Stuffed Sweet Potato Skins

1. Warm up the oven to 400° F.

2. Place the sweet potatoes in a broiler pan lined with parchment paper and bake for 45-50 minutes, until the potatoes are cooked through and give a little when pressed.

3. While the potatoes are baking, let’s prepare the stuffing. In a large skillet over medium heat, cook the bacon for 8 minutes, or until brown. Remove the bacon from the pan with a slotted spoon, keeping the fat.

4. Add the onions and mushrooms to the skillet. Cover and cook for 10-12 minutes, stirring occasionally, until cooked through. Turn off the heat and return the bacon to the skillet. Set aside.

5. Remove the potatoes from the oven and allow to cool down a bit so you can hold them in your hands.

6. Cut the potatoes in half lengthwise and scoop out the flesh with a spoon, leaving ½ inch of flesh on the skin. Keep the flesh of the sweet potatoes for another recipe.

7. Increase the oven temperature to 450° F. Brush avocado oil on the sweet potatoes, both sides. Sprinkle with salt. Put the broiler pan back in the oven and bake the skins 10 minutes on each side.

8. Remove from the oven and while the potato skins cool down a little bit, prepare the sauce.

9. In a high speed blender, combine coconut milk, cilantro, lemon juice, and salt. Mix on high for 20 seconds. Set aside.

10. In a large bowl, combine the bacon, mushrooms, onions, avocado, scallions, and cilantro.

11. Spoon the stuffing into the potato skins, and pour a generous dollop of cilantro sauce.



s e r v e s6


3 sweet potatoes (approximately the length of your hand)2 tablespoons avocado oil1/3 teaspoon fine sea saltfor the sauce½ cup full fat coconut milk1/3 cup chopped cilantro2 teaspoons lemon juicePinch of salt

for the stuffing4 slices bacon, chopped2 cups chopped mushrooms1 cup chopped red onion¼ teaspoon of fine sea salt, or more to taste½ avocado, chopped2 scallions, chopped1/3 cup chopped cilantro



mofongo stuffing

5 green plantains, peeled and cut into 1-inch-thick semicircles4 cups Bone Broth (chicken or turkey, page 110) or water 10 ounces bacon, cut into small pieces1 large onion, finely diced7 to 10 stalks celery, chopped¼ cup bacon fat, lard, or duck or goose fat2 tablespoons dried savory or ⅓ cup fresh savory leaves

1. Place the plantains in a pot with the broth or water (there should be enough to cover). Bring to a boil over high heat, then reduce the heat to maintain a simmer. Sim-mer, covered, until the plantains are tender when pierced with a knife, about 20 min-utes.

2. Meanwhile, add the bacon to a cold skillet and turn on the heat to medium-high. Cook for 5 minutes, then add the onion and celery. Continue to cook, stirring occasion-ally, until the bacon is crisp and the onion is soft and caramelized, about 15 minutes.

3. Drain the plantains when they are done cooking, but reserve the cooking liquid.

4. Place the plantains in a bowl along with ½ cup of the cooking liquid. Mash with a wire potato masher to the desired consistency (I like it very lumpy). Add the bacon, onion, celery, and all the grease from the pan. Add the supplemental bacon fat and the savory and stir to incorporate.

p r e p t i m e1 hour


y i e l D s16-24 servings



Beef & Mushroom Parsnip Risotto

1. To rice parsnips: Peel parsnips and chop into big chunks. Place in a food processor and pulse until pieces are fairly uniform in size and about the size of a large grain of rice. Two pounds of parsnips (about 5-6 medium parsnips) should yield 6-7 cups once riced.

2. Heat a large skillet over medium-high heat. Add olive oil, onion and carrot. Saute until veggies are tender, about 5 minutes.

3. Add ground beef to skillet and cook, stirring to break up the beef, until browned, about 3-5 minutes.

4. Add mushrooms, 1 cup of broth, wine (or vinegar) and salt. Increase heat to high and cook until the liquid is mostly evaporated, 5-8 minutes.

5. Add parsnips and remaining 1 cup of broth to pan and stir just to mix. Reduce heat to medium-low, and cover. Cook 8-10 minutes until parsnips are tender and mushy, stir-ring once or twice during that cooking time. If veggies start to stick because the pan is running dry, add another few tablespoons of broth or water to the pan. If you’re largest skillet isn’t big enough for all of these ingredients, you can remove the beef mixture before adding the parsnips and then mix the beef mixture back in right before serving.

6. Add coconut milk and tarragon and stir to incorporate. Turn off the heat and let sit on the stovetop covered for 2-3 minutes more. Taste and add additional salt, if needed.

7. Garnish with chopped parsley if desired. Serve!



y i e l D s3


1 Tbsp evoo1 carrot, diced1/2 medium white onion, diced1 lb groud beef8 oz cremini mushrooms, sliced2 cups (1 box) Kettle & Fire Beef Broth, divided1 Tbsp apple cider vinegar or 1/4 cup wine (red or white)1 1/2 tsp salt, plus more to taste2 lbs parsnips (6-7 cups riced)1 Tbsp finely chopped fresh tarragon (1 tsp dried tarragon)1/2 cup full fat coconut milk


Bacon-Wrapped Spiced Pumpkin

1. Preheat oven to 350F. Place a wire rack (e.g., cooling rack, roasting rack) in a rimmed baking sheet (line your baking sheet with foil to make clean up easier if desired).

2. In a mixing bowl, toss pumpkin chunks with spices, olive oil, maple syrup and walnuts. Cut bacon slices in half.

3. bacon-wrapped-spiced-pumpkin-1Wrap each spiced pumpkin chunk in a half slice of bacon, making sure to have a few walnut pieces wrapped inside the bacon too. Place on the wire rack oriented so that the ends of the bacon slice are on the bottom (this stops them from unraveling while cooking). Repeat with every piece of pumpkin.

4. Using a spoon, drizzle any remaining spice mixture and walnut pieces from the bottom of your mixing bowl over the top of each bacon-wrapped spiced pumpkin chunk.

5. Bake for 40 minutes. Optional: for crispier bacon, broil on high for 2-3 minutes after baking.

6. Remove from oven and serve!

serving suggestion: drizzle a few drops of maple syrup over each bacon-wrapped spiced pumpkin chunk!



y i e l D s20 portions


1½ lbs pumpkin or butternut squash, peeled, seeded and cut into 2” chunks1 teaspoon ground ginger1 teaspoon cinnamon1 teaspoon chopped fresh rosemary2 Tablespoons olive oil1 Tablespoon maple syrup (plus more for serving, optional)10 oz regular- or thin-cut bacon (10 slices)



Paleo French Fries

2 pounds green plantains or starchy root vege-table (sweet potatoes, yam, lotus root, taro root, celery root, or parsnip)lard or other fat, for deep frying2 teaspoons sea salt

1. Peel your root vegetables if they have a tough skin; otherwise, simply clean them. Cut the root vegetables into French fry−like strips (2 to 4 inches long and 1/2 inch thick), 1/2-inch thick wedges, or 1/2-inch-thick rounds. Rinse and drain on paper towels.

2. Heat the lard to 360°F in a countertop deep-fryer or heavy-bottomed pot over medium heat with a deep- fry thermometer attached to the side. Use enough fat to fill your deep-fryer to the fill line or to have 2 inches of fat in the bottom of your pot.

3. Cook the vegetables in small batches so as to not overcrowd, for 3 to 7 minutes, until browned and crisp on the outside.

4. Allow to dry on a paper towel, tea towel, or newsprint-lined plate or rimmed baking sheet. Sprinkle with the salt while still warm.

notes: The best root vegetables for making French fries are those with a naturally low water content. Less starchy vegetables like rutabaga, turnips, carrots, and beets tend not to crisp up on the outside and are better if left to other cooking methods. Even some varieties of sweet potato work better than others due to the water content (my favorites are purple sweet potatoes and Japanese sweet potatoes).

If using yuca, a little extra prep work is required. Peel and cut into rectangular “fries,” wedges, or rounds, then soak in water in the fridge for 24 hours; this reduces the cyanogen-ic glycoside content. Drain and rinse. Then boil in water for 10 minutes. Drain well and pat dry with paper towels before deep-frying.

If using more than one kind of root vegetable, cook the vegetables in separate batches, since different root vegetables require slightly different cooking times.



y i e l D s8



Lime Yuca Fries

1. Peel yuca root, remove the ends, and any blemishes or dark spots. Slice the large root in half - both lengthwise and across. Proceed to slice those four sections into 1/2”-thick slices. Cut each of those slices in half lengthwise, making uniform fry cuts.

2. Place cut yuca fries in the bottom of a large pot and cover with cold water, about two inch-es over the top.

3. Salt the water and bring to a boil. Once boiling, reduce to a steady simmer and let cook for 15-20 minutes, until yuca is pierce-able with a fork, but not gummy.

4. Remove to a colander and drain well, blotting with paper towels.

5. Meanwhile, heat 3L of avocado oil to 350° F in fryer or Dutch oven with a thermometer.

6. Divide the parboiled yuca fries into three batches (you do not want to overcrowd the fryer, that will lower the temperature of the oil). When the oil is ready, carefully and slowly low-er a portion of the fries in the oil.

7. Let cook about 4 minutes and gently stir occasionally to ensure they do not stick.

8. Once the yuca fries are golden in color and crisp, drain well and remove to a heat-safe bowl.

9. Continue cooking the next two batches of yuca fries. About four or five minutes each batch, draining well and placing in the fry bowl.

10. In a small bowl, mix sea salt with lime zest.

11. Season the yuca fries generously with a few pinches of the lime salt, a squeeze of fresh lime juice, and toss well.

12. Serve immediately.



s e r v e s4

By Erin

1 large yuca root {or 2 small}Pinch of sea salt for parboiling waterAvocado oil for frying {amount will depend on fryer or Dutch oven size, upwards of 3 liters}1 TB sea salt1 lime, zested and juiced


Yuca Paleo Biscuits

1. Transfer the frozen yuca to a large pot, cover with water and place over medi-um-high heat. Bring to a boil, cover and simmer until yuca is fork tender (30-40 minutes).

2. Drain the liquid into the sink and set yuca aside to cool for 5-10 minutes.

3. Once cool enough to handle, use your hands to pull the hard, branch-like root out of the center of each piece yuca. Discard these hard pieces.

4. Once cooled, transfer the yuca to a storage container (I use this glass bowl with a lid), cover and place in the refrigerator.

5. The next day transfer half of the cooled yuca to a food processor along with a driz-zle of avocado oil and ~1/2 teaspoon of sea salt and process until there are no longer chunks of yuca and the mixture is the same texture as mashed potatoes. You will need to stop the blade and push the yuca down the sides to meet the blade. If the texture is too sticky you can add a dusting of tapioca flour and pulse to combine.

6. Dust a new bowl with tapioca flour so it doesn’t stick and transfer the mashed pota-to like mixture from the food processor to the new bowl.

7. Continue processing the yuca until all the dough is done and in the new bowl.

8. Use your hands to grab a palm sized amount of the dough and roll between your hands until it sticks together like a ball. If it’s too sticky, again, use more tapioca flour on your hands. Form round balls and slightly flatten them and set them aside. Con-tinue to do this until all the balls are made.

9. You can store the dough balls in the refrigerator (or freezer) like this, until you’re ready to eat them.

10. When you’re ready to serve, preheat the oven to 400°F.

11. Place the dough balls on a pizza stone or parchment paper rimmed baking sheet (for easy clean up!).

p r e p t i m e20 Minutes

c o o k t i m e25-30 Minutes

s e r v e s20-30 Biscuits

By Marla Sarris

3lbs frozen yucaolive oil or avocado oil, to tastecoarse ground sea salt, to tastetapioca flour


12. Bake the yuca dough balls for 25-30 minutes. As they cook the outside of the biscuit will get fluffy as the inside will be more dense.

13. Remove biscuits from the oven and serve warm as is or with a drizzle of olive oil and a pinch of sea salt on top.

14. Enjoy! :)


Real Deal Paleo/ AIP Biscuits

1. In a small bowl, combine lemon juice, honey and very cold coconut milk - and place back into fridge

2. Pre-heat oven to 400F / 200C

3. Place your baking pan (with a bit of lard) in the oven to heat up

4. Mix your dry ingredients in a bowl with a fork

5. Cut cold lard into tiny cubes - or if possible, freeze before use and grate off 3 T worth

6. Using the back of a fork or a pastry blender, gently incorporate the lard into the dry ingre-dients until it looks like tiny little peas

7. Mix in the wet ingredients with a fork until just combined - at the end you’ll have to work with your hands, but work quickly so the lard doesn’t melt

8. Divide the dough into 6 pieces and quickly (without messing with the dough too much) form biscuits by hand

9. Remove hot pan from oven and place biscuits on pan about ½ an inch apart

10. Bake for 16 minutes then brush the tops with more lard and bake 5 more minutes

11. Serve immediately and hot

12. If you have leftovers, allow to cool and then store in a sealed container on the counter for 2 days - split open and toast to enjoy the next day



s e r v e s6

By Bethany Tapp

1 Tablespoon lemon juice or apple cider vinegar1 teaspoon honey (optional - I like them both ways)½ cup (+ 2 Tablespoons) coconut milk - full fat - cold1 cup cassava flour3/4 teaspoon baking soda¼ teaspoon sea salt3 Tablespoon lard - cold (or frozen & grated) + more for the pan & brushing on the biscuits


notes:Biscuit making is an art and always takes some experimentation....you might need slightly more or less coconut milk...or oven temp could vary from 375-425 (all ovens are different)If you made biscuits pre-AIP, you’ll recognize when the dough ‘feels’ right (remember - that’s how my Grandma taught me to make biscuits

The dough should feel light before putting it in the pan -this is why you don’t overwork itI used Aroy-D coconut milk - with the can shaken up


Cassava Flour Tortillas

1. In a medium size bowl, add cassava flour and sea salt

2. Mix the dry ingredients, then add the avocado oil and warm water and tablespoon at a time.

3. Knead the mixture with your hands until you can form a big ball.

4. The dough should be moldable and not sticky.

5. Divided the big ball of dough into eight small ones

6. Grab each ball and form into a tortilla using either a tortilla press, a rolling pin or with your bare hands.

7. Transfer the tortilla to a dry cast-iron skillet over medium heat, cook for two minutes on each side.

8. Removed from heat and cover with a kitchen town to keep warm until serving.



s e r v e s8

By Marla Sarris

1 cup cassava flour1 teaspoon coarse ground sea salt3 tablespoons avocado oil½ to 1 cup warm water



Red Wine Pasta Sauce

1. In a large sauce pan, heat the olive oil over medium heat.

2. Add the onion, garlic, and mushrooms. Simmer on medium heat until the onions are translucent and fragrant, about 5-7 minutes.

3. Whisk in the red wine, broth, pumpkin, lemon juice, thyme, oregano, parsley and sea salt. Cover the pot partially (crack the lid), and simmer for 30 min-utes.

4. Stir in the basil, and continue to simmer



s e r v e s4-6

By Breanna Emmitt

1/3 cup olive oil1 yellow onion, diced4 cloves garlic, minced1 cup sliced mushrooms, optional1 cup dry red wine1 cup chicken broth1 (15-ounce) can of pumpkin2 tablespoons lemon juice1 tablespoon fresh thyme, chopped, or 1 teaspoon dried thyme1 tablespoon fresh oregano, chopped, or 1 teaspoon dried oregano1 tablespoon fresh parsley, chopped, or 1 teaspoon dried parsley1 teaspoon sea salt1/4 cup fresh basil, thinly sliced


Kimchi Jjigae/ Korean stew

1. Heat the oil in a heavy-bottomed pot over medium heat

2. Add the onions and ginger and saute for 3 minutes

3. Add the garlic and white parts of the spring onions and saute for another minute

4. Add the sauerkraut or white kimchi and zucchini

5. Stir in the Sockeye salmon and bone broth

6. Place the enoki mushroom on top, if using

7. Cover and bring to a simmer and cook for around 7 minutes, or until the vegetables are tender to your liking

8. Taste and add additional sea salt, if necessary

9. Remove from heat and stir in the baby spinach, if using

10. Sprinkle spring onion greens on top and serve hot

notesAs this is a nightshade-free and Paleo Autoimmune Protocol-compliant version of kimchi jjigae, no chili peppers are used and hence is not spicy. If you prefer the dish to be spicy, add extra gin-ger powder to give it a ‘kick’!



s e r v e s2-4

By Dora Siah

1 tablespoon olive oil1 onion, cut into thin wedges4 spring onions, chopped (separate white from green part)1 thumb size knob of ginger, peeled and sliced3 cloves garlic, chopped1 cup sauerkraut or white kimchi1 medium zucchini, trimmed and cut into rounds or half-moons, ½ inch thick1 can wild Sockeye salmon, preferably with bones and skin (don’t drain)2 cups bone broth1 bunch enoki mushroom, trim off 1.5 inches from the bot-tom, or leafy greens like baby spinach (optional)Sea salt, to taste


maple-cranberry sauce

2 cups fresh or frozen cranberries½ cup grade B maple syrup¼ cup water


c o o k t i m e -


1. Combine cranberries, maple syrup and water in a small saucepan. Bring to a boil over high heat and then reduce heat to maintain a simmer.

2. Simmer uncovered for 8-10 minutes, stirring occasionally, until most of the berries have popped and the sauce has thickened.

3. Transfer to a serving bowl and refrigerate until ready to eat (or at least 1 hour).



Awesome AIP Mayo

2 perfectly ripe avocados¼ cup ACV (apple cider vinegar)¼ cup EVOO1½ tbsp lemon juice1 tsp sea salt


c o o k t i m e -

y i e l D s1 1/2 cups

1. In a tall narrow measuring cup, add all the ingredients and blend up and down with an immersion blender until smooth and creamy.

2. Chill before serving. Makes about 1 1/2 cups. Good in the fridge for a minimum of 2-3 days.

By Kat Cline


AIP Veggie Dishes


Zesty Roasted Asparagus

1 lb asparagus2 tbsp olive oil or coconut oil1½ tsp onion powder1 tsp dried summer savory½ scant tsp garlic powder½-1 tsp sea salt, more or less to taste

1. Preheat oven to 425°F. Line a large cookie sheet with parchment paper. Cut the white ends off the asparagus and place the spears on a baking sheet. Drizzle the olive oil over the asparagus. Then sprinkle the herbs and salt over the asparagus. Toss to coat as evenly as possible.

2. For crispy spears: Place the cookie sheet in the lower bottom of the oven. Turn or toss the spears every 10-15 minutes depending on how thick the spears are. Thicker spears should go 15 minutes at a time. The spears will shrink and get crispy about 35-45 minutes in. If making crispy spears, I recommend doubling the recipe due to shrinkage.

3. For tender spears: Place the cookie sheet in the middle of the oven. Turn every 10 minutes. Spears should be roasted and lightly browned on the edges in 25-30 minutes.

4. Remove from oven and serve.




By Dora Siah


savory roasted taro

2 pounds fresh taro (8 to 10 small tubers)3 tablespoons tallow, lard, or duck fat, melted2 teaspoons dried savory2 cloves garlic, crushed½ teaspoon salt

1. Place the whole unpeeled taro tubers in a steamer basket or steamer insert. Bring the water to a boil and steam for 10 to 15 minutes (depending on the size of the tubers) until you can pierce them easily with a knife but before they get too soft (think of the firmness of not-quite-cooked potatoes). Remove from the heat and let cool enough to handle.

2. Meanwhile, place an oven rack 6 to 8 inches from the broiler element, and preheat the broiler on high for 10 minutes.

3. Peel off the barklike skin of the taro with a paring knife (it should come off fairly easily). Cut the peeled taro into quarters or ½-inch-thick rounds and place in a large bowl. Pour the tallow, savory, garlic, and salt over the taro and toss to coat. Spread the taro on a rimmed baking sheet.

4. Broil for 10 minutes, flipping or stirring every 3 to 5 minutes, until browned and slightly crisp on the outside.







The Art of Artichokes

1. Place trimmed and cleaned artichoke in Crockpot with ½ inch fluid on bottom.

2. Add bay leaf, squeeze lemon, salt, drizzled with EVOO, cooking slow for 4 hours. Can also be done on the stovetop for 25 minutes covered in a saucepan.


c o o k t i m e35 minutes - 4 hours

s e r v e s4

By Diane V Capaldi

4 Artichokes trimmed and prepped (snip off pointy ends using scissors, trimming tops and bottom)1 Organic lemon1 Organic Bay Leaf¼ cup EVOOPink Himalayan Sea Salt1 cup of Bone Broth water


Bacon Collard Greens

1. Cook the bacon in a skillet until crispy. Once cooked, transfer out of the pan and onto a cut-ting board. Chop the bacon and reserve the fat in the pan.

2. Add the diced onion to the pan and cook for 2-3 minutes to lightly brown on medium heat.

3. White the onions cook, slice the collards with the stems removed into horizontal long strips, and then half the strips, leaving you with medium sized strips of collards.

4. Add the collards to the pan with garlic and sea salt and stir to combine.

5. Stir in the bone broth, and allow to slowly reduce for about 10 minutes.

6. Once the collards are softened, transfer to a serving dish and add in the chopped bacon. Serve and enjoy!



s e r v e s2-3

By Michelle Hoover

4-5 slices of bacon, pasture raised1 bunch of collard greens, stems removed½ medium white onion, diced½ cup of bone broth2 cloves of garlic, minced½ tsp sea salt


Crispy Coconut Kale

1. In a large bowl, mix roughly chopped kale with coconut milk and salt to taste. Let sit for about a half hour at room temperature.

2. Heat a large nonstick pan over medium heat; melt 3-4 Tbl. coconut oil and let it get hot.

3. Add kale to pan, mixing well to coat.

4. Cook kale for about 10 minutes, stirring often, until kale is wilted and has turned from bright green to slightly darker in color.

5. Increase heat to medium-high and continue to cook kale, stirring often, until it is crispy around the edges, but not burnt.

6. Enjoy!

note: The kale will be very juicy from the coconut oil. I find this delicious, but if you prefer less “juice,” use a slotted spoon to remove cooked kale from oil and drain on paper towels be-fore consuming.



s e r v e s1-2

By Rebekah Reddy

4 cups curly kale (preferably organic), roughly chopped½ cup full fat coconut milksea salt to taste3-4 Tablespoon virgin coconut oil


bacon-braised brussels sprouts

1 lb Brussels sprouts, cleaned and trimmed6 oz bacon4-6 Tbsp water

1. Chop bacon into small pieces (I like to use scissors for this job) and place into a cold skillet (cast iron is perfect here).

2. Heat skillet over medium-high heat, stirring relatively frequently, until bacon is starting to brown and is mostly cooked.

3. Add Brussels sprouts to skillet carefully (remember cold water into hot fat can cause the fat to splatter).

4. Stir relatively frequently. As soon as Brussels sprouts start to stick, add 1-2 Tbsp water to the pan. Stir some more.

5. Keep adding small amounts of water every time the Brussel sprouts start to stick.

6. Once the Brussel sprouts are cooked (about 15 minutes, depending on the size), stop adding water. Just when they start to stick again, pour the bacon and sprouts into a serving dish and enjoy!



y i e l D s4 servings




Daikon & Apple Slaw

1. Peel and spiralize the daikon

2. Spiralize the apples - no need to peel

3. Give the diakon & apple a rough chop, so the pieces aren’t so long. Just pile on cutting board and chop 6-8 times

4. Finely slice the spring onions

5. Place daikon, apple & spring onions all in a large bowl

6. Make the dressing - mix olive oil, apple cider vinegar, lime juice, salt & herbs in a small bowl

7. Pour dressing over the veg-gies and toss to mix

8. Chill before serving - this can be kept in the fridge for up to 3 days without loosing it’s crunch & is perfect alongside burgers or grilled meats.


c o o k t i m e-

s e r v e s4-6

By Bethany Tapp

1 daikon root (about 9 inches long)2 crisp apples (whatever variety you enjoy - jazz is my favorite)3 spring onions (white & greens)2 Tablespoon olive oil2 Tablespoon apple cider vinegar2 Tablespoon lime juice¼ teaspoon pink himalayan salt½ teaspoon mixed dried herbs (oregano or tarragon)


Scalloped No-Tatoes

1 1/2 lbs turnips (large radishes such as dai-kon or rutabaga work well too)1 small head cauliflower (5 to 6 cups florets)2 cups broth1/4 cup lard

1. Slice the turnips into very thin rounds, approximately 1/8” (a mandoline slicer makes this job quick and easy). Cut the cauliflower into florets. You can also use the cauli-flower stems; cut those into small pieces.

2. Bring the broth to a simmer over medium-high heat and add the cauliflower. Simmer the cauliflower until slightly overcooked, about 15 minutes.

3. Meanwhile, preheat the oven to 375F.

4. Pour the broth and the cauliflower into a blender. Add the lard and blend on high until you have a completely smooth puree.

5. Taste your puree. If needed, add salt (it should be slightly over-seasoned, meaning just a bit too salty, because the turnips will dilute the seasoning once baked).

6. Lay the turnips a bottom of a 9” x 9” casserole pan or baking pan, and pour the cauli-flower puree over the top. Stir to make sure the turnip slices are well coated in the sauce and then smooth out to make sure the turnip slices are all lying flat.

7. Bake for 40-50 minutes, until bubbling and the turnips are soft with just a little bit of give when pierced with a knife. To brown the top layer, broil for 3 to 5 minutes at the end.



y i e l D s6-8



Fermented Rainbow Ginger Carrots

1. Place carrots and ginger into the food processor. You may need to do this in two batches, depending on the size of your food processor

2. Add two teaspoons of salt and shred the carrots

3. Place mixture in a large mixing bowl

4. Add the remaining salt and squeeze/massage the mixture until you’ve extracted enough liquid to at least partially cover the mixture in the mason jars

5. Distribute the mixture between the mason jars, making sure to leave some space at the top

6. Push the mixture firmly into the jars, at this stage the mixture’s own liquid should almost cover it completely

7. Add water to the mason jars as necessary, making sure the liquid completely covers the mixture. For best results use filtered water

8. Cover the mason jars with a paper towel or tea towel, place jars in a bowl (just in case any of the liquid bubbles over) and place it in a warm dark sport (I used the cupboard above my oven)

9. Check the mason jars every 2 – 3 days and taste test the mixture to see if complete. The mixture should turn sour. You will know when it’s ready when it’s sour to the taste you would like. My mixture took 5 days to achieve my optimum taste

10. Place lids on mason jars and place in the fridge until ready to serve

11. Enjoy!


c o o k t i m e-

s e r v e s-

By Rory Linehan

2lbs/900grams of rainbow carrots (for the Americans out there, you can find these at WholeFoods).3”/7cm slice of ginger (remove the skin if needed ver-sion, my ginger came without skin)4 x tsp himalayan pink salt (sea salt will also work)Water, as required


Lemon-Thyme Roasted Cauliflower

1. Preheat the oven to 425°F.

2. Chop cauliflower into florets and scatter along a rimmed baking sheet. Season with sea salt. Drizzle melted coconut oil over the top of the cauliflower, transfer to the oven and roast for 20-25 minutes.

3. Add fresh thyme to a food processor and pulse with olive oil, lemon zest and lemon juice.

4. Transfer cauliflower to a serving dish, drizzle lemon-thyme dressing over the top and serve.

5. Enjoy! :)



s e r v e s2-3

By Marla Sarris

1 head cauliflowercoarse ground sea salt, to taste4 tablespoons coconut oil1 cup fresh thyme, chopped2 tablespoons extra virgin olive oil½ teaspoon lemon zest, finely grated2 tablespoons lemon juice


Japanese Turnips with Orange Rosemary Pan Sauce

1. Use a microplane zester, finely grate peel from one or both oranges to get 1 Ta-blespoon of orange zest. Juice both oranges.

2. Heat skillet over medium-high heat and add ghee.

3. Add turnip slices and saute, stirring frequently, until they start to brown, about 3-4 minutes.

4. Add half of the orange juice, rosemary and salt. Continue to cook, stirring rel-atively frequently, until turnips are browned and fully cooked (soft but not mushy), about 10-12 minutes.

5. Add remaining orange juice and salt, stir to form a sauce then immediately re-move from heat and serve. (If your sauce seems too runny, let the orange juice evaporate for 30 seconds or so, but don’t heat too long or the sauce will separate.)

6. Enjoy!



y i e l D s3-4


16 oz turnips, sliced 1/8” thick2 large oranges1 tbsp fresh rosemary, chopped3 tbsp ghee1/4 tsp salt, plus more to taste


Cinnamon Butternut Squash & Plantain

with Apple

1 ½ pounds butternut squash1 large green plantain1 large (or 2 medium) apple2 Tbsp extra virgin coconut oil (you can also use leftover bacon fat from the Rustic Ba-con Pumpkin Soup)½ tsp cinnamonSalt, to taste

1. Preheat oven to 375.

2. Peel and seed squash. Cut into slightly smaller than 1” cubes.

3. Cut plantain lengthwise in half and remove peel. Cut into 1/2” thick semi-circles.

4. Peel and core apple and cut into 1/2” cubes.

5. Toss squash, plantain and apple with melted coconut oil and cinnamon. Place in a 9×9” baking dish.

6. Bake for 40-50 minutes in the oven until tender.



y i e l D s4-6




AIP Treats


Banana-Coconut Pudding

1. Add all ingredients to a blender/food processor

2. Mix until smooth

3. Place mixture into 2 small ramekins

4. Place ramekins into fridge for at least 2hrs (IMPORTANT – Although the pudding tastes de-licious warm don’t be tempted to eat it straight away. The flavours become even richer on the pallet after being left to cool in the fridge)

5. Garnish with strawberries

6. Enjoy!

p r e p t i m e2 hours 10 minutes

c o o k t i m e-

s e r v e s2

By Rory Linehan

1 tsp cinnamon1 tsp ground vanilla beans (substitute ½ teaspoon alcohol- free vanilla extract if strict AIP)1 cup coconut milk (use BPA free coconut milk if possible such as 100% Coconut Milk – 8.5 oz packages your endo-crine system will thank you!)1 ripe medium banana2 strawberries (optional, for garnish)


Pina Colada Fudge

1. You can use a mini muffin tin or a silicon baking mold used for making chocolates or gummies. If you are using a mini muffin tin, begin my lining the tin with paper muffin liners.

2. Turn oven on to 300. Place the coconut butter in a n oven-proof dish and place in the oven until warm and liquefied, about 10 minutes.

3. Meanwhile, toast the shredded coconut in a skillet, stirring until it is golden brown. Set aside on a plate.

4. In a food processor, blend ½ cup of warm coconut butter with the coconut oil. Spoon this mixture into each paper-lined muffin cup or the silicon mold until just 1/3 full.

5. Combine the remaining ½ cup warm coconut butter with 3/4 cup of the finely diced pineapple in the food processor and puree. Add the remaining 3/4 cup pineapple and stir to combine. Spoon this mixture into the centre of each muffin cup or silicon mold until each cavity is full.

6. Sprinkle the toasted coconut onto each piece of fudge, pressing gently to help it ad-here.

7. If using a silicon mould, freeze the fudge for 4 or more hours before removing and placing in a storage container in the refrigerator.

8. If using a muffin tin, refrigerate or freeze, before removing to a storage container in the refrigerator. If using white paper liners, be sure to remove them from each piece before serving as they become invisible!

9. The fudge can also be stored in the freezer and defrosted at room temperature for 15 minutes before serving.


c o o k t i m e-

s e r v e s18-20


1 cup Coconut Butter (the kind that comes in a jar)½ cup Shredded Coconut¼ cup Coconut Oil1½ cups pineapple, finely diced


1. Line a small baking sheet or glass dish with parchment paper. Set aside.

2. Zest lemon, set lemon rind aside.

3. Add coconut butter, coconut oil, lemon juice, honey, and vanilla to a small saucepan.

4. Heat over low to medium heat, stirring continuously.

5. As soon as ingredients are melted and combined remove from heat, as you do not want it to curdle.

6. Pour over parchment lined pan or dish. Spread evenly.

7. Sprinkle with lemon rind.

8. Place in fridge to set for at least one hour.

9. Cut or break into pieces.

10. Enjoy!

11. Store in fridge or freezer.

p r e p t i m e1 hour 25 minutes

c o o k t i m e-

s e r v e s10

By Rebecca Boucher

1 cup Coconut Butter (the kind that comes in a jar)½ cup Shredded Coconut¼ cup Coconut Oil1½ cups pineapple, finely diced

Lemon VanillaCoconut Bark


Anti-inflammatory Coconut Turmeric Bites

1. Add the coconut butter and the shredded coconut to a mixing bowl and stir well to combine. You want the coconut butter to be soft, so depending on the consistency of yours, heat it up in the microwave for about 10 seconds if needed.

2. Add the remaining ingredients and combine.

3. Begin rolling the dough into balls about 1” – 1 ½” in diameter, (or you can easily choose whichever size you’d like) and place onto a plate.

4. If desired sprinkle about ½ tsp of shredded coconut on top of the bites.

5. Put the turmeric bites into the refrigerator and chill for a minimum of 30 minutes, or in the freezer for more of a bite.

6. Remove from the fridge and enjoy! Note that these are best enjoyed cold.


c o o k t i m e-

s e r v e s10

By Michelle Hoover

1 cup coconut butter½ cup shredded coconut + ½ tsp for topping (I highly recommend tropical traditions for this)1 tbsp coconut milk (or water)1 tsp coconut oil3 tsp turmeric


Single Serve Aip Brownie

1. Preheat oven to 350F

2. Add plantain and avocado to either a blender, or a mixing bowl and blend until combined

3. Add all of the other ingredients (reserving the coconut oil) and combine

4. Grease a ramekin with the coconut oil

5. Add the mixture into the ramekin

6. Bake for 12 minutes

7. Remove from oven and let cool

8. Serve and enjoy!



s e r v e s1

By Michelle Hoover

¼ large yellow plantain (with black spots)¼ cup cassava flour1/8 cup carob powder1 tbsp tapioca starch¼ medium avocado1 tsp raw honey¼ tsp baking soda1 tsp coconut oil


Rustic Apple Crisp

1. Peel and thinly slice apples

2. Toss apple slices with 1/2 t cinnamon, coconut sugar and the juice of 1 lemon

3. Place apple slices in a medium sized baking dish

4. Preheat oven to 375F

5. Make the topping - Peel and grate plantains (using a food processor or grater). Mix plan-tains, cassava flour, sea salt, cinnamon, cloves, lard (melted), maple syrup and shredded coconut until a dough is formed.

6. Use the back of a spoon to spread the dough over the top of the apples

7. Sprinkle 1 T coconut sugar over the top of the dish

8. Bake at 375F for 1 hour


c o o k t i m e1 hr 20 minutes

s e r v e s8

By Bethany Tapp

for the topping2 ripe plantains3T cassava flour½ teaspoon sea salt½ teaspoon cinnamon1/8 t cloves6 Tablespoon lard (or coconut oil)¼ cup maple syrup1/3 cup shredded coconut1 Tablespoon coconut sugar

for the filling5 apples½ t cinnamon1 T coconut sugarjuice of 1 lemon


OVEN ROASTED FRUIT CUPS

with vanilla ice-cream

1. Warm up the oven to 350 degrees F.

2. Peel the skin from the pineapple, remove the core and cut up the flesh into small cubes.

3. Peel the mango and cut up the flesh into small cubes as well.

4. In a large bowl, mix together the pineapple, mango, raspberries, and zest.

5. Lay the fruits in a large glass baking dish and cook for 15 minutes, until the fruits are soft but not mushy.

6. Serve the fruit salad warm, with a dollop of vanilla ice-cream!

7. Bon appétit!



s e r v e s4


½ pineapple1 mango1 pack raspberries (6 oz - 170 g)Zest of 1 orangeZest of 1 lemonVanilla ice-cream


Chocolate Coconut Collagen Protein Bites

1. Soften the coconut butter (either in the microwave, or it’ll just be soft enough if your house is sweltering like mine) to where it’s easy to work with and stir. .

2. Fold in the remainder of the ingredients and stir well until evenly combined. Add more water if too thick.

3. Once combined, begin rolling the mixture into balls about a half an inch wide, or to size of liking, and sprinkle with extra shredded coco-nut for garnish.

4. Place in the refrigerator for at least an hour, or in the freezer if you plan to travel with them. Store the extra’s in the fridge… if you can hold back from eating them all and actually have extra’s



s e r v e s4

By Michelle Hoover

1 cup coconut cream concentrate/coconut butter 3/4 cup shredded coconut + extra for garnish 2 scoops collagen powder (or 4 tbsp)1 tbsp coconut oil1 tbsp carob powder (cocoa powder works too if not AIP)2 tbsp filtered water


Baked AIP Snowball Cookies

1. Preheat oven to 350 degrees and arrange an oven rack in the middle of the oven.

2. In a food processor, process the cooled yam cubes until fluffy and crumbly. Add in the co-conut oil, honey and vanilla and process until a smooth “batter” forms.

3. Add coconut flour and sea salt to food processor and pulse until well combined and a cohe-sive ball of dough forms.

4. Using your hands, roll 1-inch balls of cookie dough in between your palms and place on greased baking sheet.

5. Bake for 13 to 14 minutes until lightly golden brown. They will not spread out or rise, but will maintain their snowball shape.

6. Let cool for 5 minutes before coating. On a small plate, mix together the arrowroot starch and cinnamon. Lightly coat the balls in the powder by gently rolling through the plate, being sure to maintain the integrity of the ball’s roundness. You can gently tap the balls against the plate to tap off excess arrowroot. Just a light dusting will do! Let cookies cool completely before serving. You may roll them a second time in the coating, if desired, be-fore serving. Best served cold. Store in refrigerator for up to 1 week.



s e r v e s12

By Alaena Haber

1 cup cooked, cubed and cooled Japanese yam (see notes above)1/3 cup coconut oil, softened but not melted2 tablespoons creamed or raw honey (see notes above)1 teaspoon vanilla extract3 tablespoons Bob’s Red Mill coconut flour¼ teaspoon sea saltsugar-free coating1 tablespoons arrowroot starchpinch ground cinnamon


AIP ROSEMARY PEAR SORBET

1. Peel and cut pears into small pieces.

2. In a pot over medium-low heat, add pears, water, honey, and rosemary (push the rose-mary at the bottom of the pan and cover with water and pears).

3. Boil for 10 minutes, or until the pears are soft.

4. Remove from the heat, cover, and let cool down.

5. Remove the sprig of rosemary before transferring the fruit mixture to your Vitamix or high speed blender. Blend on high for 20 seconds.

6. Transfer to a bowl and place in the fridge to chill.

7. Now follow the manufacturer’s instructions to process the fruit sorbet through your ice-cream maker.

8. This sorbet can be served immediately as a soft serve. Place in the freezer 1 hour for a firmer texture.


c o o k t i m e-

s e r v e s3 cups


1. 4 big Bartlett pears (or 5 small)

2. 1/2 cup water

3. 1/2 tablespoon honey

4. 1 sprig of fresh rosemary (3-4 inches)


Black Plum Ice Cream

1. Combine all ingredients in a blender and puree until smooth.

2. Run through your ice cream maker according to the manufacturer’s instructions.


c o o k t i m e-

s e r v e s6


4 medium black plums, pitted1 ¼ cups coconut milk½ cup honey½ teaspoon vanilla powder


Peachy-Keen Probiotic Popsicles

1. Wash, de-stone and roughly chop your peaches. Throw into the bowl of your food processor.

2. Add kombucha and lime juice. Whizz until smooth. Pour into 8 popsicle molds.

3. Pop into the freezer until frozen - about 6 hours.

note: Plain iced tea can be successfully substituted but your popsicles will not have the same probiotic qualities

p r e p t i m e10 minutes +

c o o k t i m e-

s e r v e s8

By Joanna Frankham

1 cup (250mls) plain or peach flavored kombucha*3 ripe peaches1 Tablespoon fresh lime juice


Italian Cannoli

1. Set oven to 350 F. To prepare the shells, mix the dry ingredients in a bowl, add in the wet ones and knead until you have a smooth dough. Roll it down over a sheet of parch-ment paper until 1/6” thick.

2. With a glass or cookie cutter, cut the dough in circles (3” across).

3. You can either use cannoli tubes or, if you don’t have them, place each circle of pastry inside your palm, place the opposite index finger in the middle of the dough, and press on the bottom while closing your palm around it to make a fist. When the pastry over-laps, press on the edges to make them stick to each other. Slowly remove your finger.

4. Put each cannoli on a baking pan lined with parchment paper and bake for 20 mins. After 5 minutes, check on them and adjust the shape to keep them close and cylindrical. Don’t worry if they’re a bit open.

5. For the ricotta, mix 120 gr of coconut milk, orange juice and honey. Heat up this mixture, then add in the gelatin and mix until dissolved.

6. Refrigerate for 3 hours; then add in 50 more gr of coconut milk and mix with a hand mixer. Refrigerate overnight or until completely solid.

7. Break the cream with a fork, add in the leftover milk and mix with the hand mixer until smooth and creamy. Transfer the ricotta in a pastry bag (or a Ziploc bag pierced in the bottom corner) and fill each cannoli.

8. Decorate with orange zest and sifted coconut flour.



s e r v e s15

By Ambra Torelli

for the faux ricotta cream120 gr Coconut Milk + 50 + 5030 gr Orange Juice15 gr raw Honey5 gr Gelatinfor garnishingZest of ½ organic Orange1 tbsp Coconut Flour

for the cannoli shellsFor the Cannoli Shells:140 gr fine Cassava Flour15 gr Maca Powder40 gr Tigernut Flour70 gr Coconut Milk 75 gr Coconut Oil, melted25 gr Honey



Apple Crumble

1. Preheat oven to 425 degrees fahrenheit.

2. Combine apples, juice and zest from lemon, cinnamon, ginger, cloves, and tapioca starch and spread in small casserole dish (1-2 quart size).

3. In mixing bowl, combine cassava flour, baking soda, and salt. Add lard, water, and honey and mix until a thick dough forms.

4. Crumble dough evenly over fruit.

5. Bake for 25 minutes, or until the fruit is bubbling and the topping is baked and browned.



s e r v e s8

By Jaime Hartman

3 cups apples, peeled and cut into 1 inch chunksZest and juice from 1 lemon½ teaspoon cinnamon½ teaspoon ginger¼ teaspoon cloves1 tablespoon tapioca starch1 cup cassava flour½ teaspoon baking soda½ teaspoon salt⅓ cup lard⅓ cup water3 tablespoons honey


Strawberry Rhubarb Cobbler

for the biscuit1. Mix dry ingredients together in a large bowl.

2. Cut lard into dry ingredients.

3. Add coconut cream until the dough is soft and leaves the side of the bowl.

4. Roll out dough 3/4 inches thick.

5. Use a 2 inches biscuit cutter to make into 9-12 biscuits.

for the cobbler6. Preheat oven to 400F.

7. Meanwhile, simmer chopped rhubarb and maple syrup until rhubarb is soft but not mushy, about 8 minutes.

8. Mix arrowroot powder with water and pour into rhubarb. Stir constantly until it thickens, about 1 minute.

9. Remove from heat and fold remaining ingredients into warm rhubarb.

10. Pour rhubarb mixture into a 9” x 9” baking dish. Arrange biscuits on the top of the rhubarb mixture. Mix cinnamon and maple sugar together and sprinkle over the top of each biscuit (this step is optional).

11. Bake 20 minutes. Let cool at least 15 minutes before serving.



y i e l D s8-10


for the biscuit1 1/2 cups of Cassava Flour1 tsp baking soda1 tsp cream of tartar1/4 tsp salt1/4 tsp cinnamon4 Tbsp lard, cold3/4 cup coconut cream

for the cobbler1 1/2 lbs. rhubarb ( 5-6 cups chopped)1/2 cups of maple syrup3 Tbsp arrowroot powder3 Tbsp water1 1/2 lbs. strawberries1/2 tsp vanilla2 tsp orange zest1 batch biscuits (above)1 tsp cinnamon, optional


Berry Terrine

1. Grease 12 muffin cups (you can use a muffin pan with fun- shaped wells, like hearts or mini Bundt cakes) with coconut oil or line with silicone liners, or use a silicone muffin pan.

2. Fill each muffin cup with the berries.

3. Place the mint leaves, orange zest, and lemon zest in a teapot. Pour the hot water over the leaves and steep for 10 to 15 minutes.

4. Meanwhile, bloom the gelatin by sprinkling it over the cold water and waiting until the gelatin has absorbed the liquid and looks translucent.

5. Pour the mint tea through a sieve into the bloomed gelatin. Stir until the gelatin has dissolved. Let cool for 10 minutes. Add the honey and lemon juice, and stir to dis-solve the honey.

6. Pour the mint tea gelatin mix over the berries to fill each well in the pan. Place in the refrigerator until set, 3 to 4 hours.


c o o k t i m e-

y i e l D s12


4 cups mixed berries (blueberries, blackberries, raspberries)1⁄3 cup fresh mint leaves2 tablespoons grated orange zest1 tablespoon grated lemon zest (about 1 lemon)1 1⁄2 cups boiling water2 1⁄2 tablespoons Vital Proteins gelatin3⁄4 cup cold water1 1⁄2 tablespoons honey (optional)3 tablespoons fresh lemon juice


AIP Pumpkin Pie

1. To make the crust, preheat oven to 325 degrees F with a rack in the middle of the oven.

2. Make the crust: In a medium mixing bowl, whisk together the dry ingredients. Stir in the coconut oil and honey until well combined and a wet dough forms. It will be slightly sandy in texture.

3. Spoon the dough into the center of a greased 9-inch glass pie plate. Place a sheet of parchment paper over the dough and use it to assist you in pressing the dough evenly into the bottom and halfway up the sides of the plate (no more than ½-inch up). Take your time to ensure the dough is of even thickness throughout the bottom and sides for the best results.

4. Bake for 12 to 13 minutes until the crust is medium golden brown. Let cool while you make the filling.

5. Prepare the filling by blending all filling ingredients except the gelatin and hot water in a food processor until smooth.

6. In a small bowl, vigorously whisk the gelatin with the hot water until smooth and frothy. Add to filling mixture and blend briefly until well combined.

7. Spoon and spread the mixture evenly into the pie crust.

8. Place the pie in the refrigerator for at least 2 hours or overnight until set.

9. Serve with coconut whipped cream or ice cream, if desired.



s e r v e s4

By Alaena Haber

graham cracker crust½ cup + 2 tbsp coconut flour2 tbsp arrowroot starch2 tbsp coconut sugar1 tbsp grassfed gelatin1 tsp ground cinnamon¼ tsp baking soda¼ tsp fine sea salt½ cup softened coconut oil (not melted or solidified)2 tbsp raw honey

pumpkin pie filling15 ounces pumpkin puree⅓ cup softened coconut oil⅓ cup softened coconut butter1/3 cup raw honey1 tsp ground cinnamon + ½ tsp ground mace +1/2 tsp ground ginger¼ tsp fine sea salt4 teaspoons gelatin2 tablespoons hot water


AIP Vanilla Ice Cream

2 cans coconut cream1 Tbsp gelatin12 oz sweet potato, peeled and diced (use white

sweet potatoes for the lightest color ice cream)

2 whole vanilla beans or 2 Tbsp vanilla extract¼ cup honey

1. Bloom gelatin in room temperature coconut cream in a saucepot until completely translu-cent (about 2-3 minutes). Add sweet potato, honey and vanilla beans or extract to the pot.

2. Bring to a simmer over medium heat. Reduce heat to maintain a simmer for 15 minutes.

3. Remove from heat. Remove vanilla beans, if using, and set aside.

4. Place coconut cream mixture in a blender and blend until a completely smooth puree forms. If using vanilla beans, slice open and scrape seeds out of the pod and add to the mixture; blend again to combine.

5. Chill in the refrigerator (go ahead and leave in the blender jar) for 4 hours.

6. Blend again for 30 seconds. Place in an ice cream maker and churn according to manufactur-er’s instructions.

7. Transfer ice cream into a freezer-safe container and freeze 2-4 hours before serving.

8. Store leftovers in the soft zone of your freezer, or move to fridge for 1 hour before serving.

note: green plantain, parsnip, and boniato root can all be used in place of the sweet potato. Since these are all less sweet roots, you may wish to add an extra tablespoon of honey.



s e r v i n g s12



Carob Layer Cake

for the cake (1 layer)2 tablespoons gelatin¹⁄3 cup cool water¹⁄3 cup boiling water½ cup palm shortening,plus more for the pan (if notusing silicone bakeware)Arrowroot powder, for thepan (if not using siliconebakeware)2 large plantains (about 1½cups puréed)

for the frosting1. Mix all the frosting ingredients together using a wire whisk or mixer until light and fluffy. Cover with plastic wrap and leave at room temperature until you are ready to frost your cake.

for the cake1. In a small bowl, sprinkle the gelatin over the cool water and let sit for 3 to 4 minutes to

bloom. Add the boiling water and stir until the gelatin has completely dissolved. Refrig-erate until completely set, about 2 hours.

2. Preheat the oven to 350°F. Have a silicone or regular 8- or 9-inch round or 8-inch-square cake pan out and ready to use. If not using silicone bakeware, prepare the pan by following the Tip on the opposite page.

3. Peel the plantains and place in a food processor. Process for 1 to 2 minutes.

4. Add the set gelatin and remaining ingredients to the food processor. Process for 4 to 5 minutes (or longer if your food processor is not particularly powerful) until a completely smooth cake batter is formed.

p r e p t i m e20 minutes + 2 hours


y i e l D s6-8 (1 layer)

¾ cup carob powder2 tablespoons blackstrapmolasses2 tablespoons vanillaextract¾ teaspoon baking soda½ teaspoon salt

for the carob frosting1 cup palm shortening½ cup carob powder, sifted½ teaspoon vanilla extractDash of ground cinnamon



5. Pour the batter into the silicone or prepared regular cake pan. Smooth the top with a rubber spatula to make sure it’s even.

6. Repeat steps 1 through 5 for each layer if you are making more than one.

7. Bake for 35 to 40 minutes, until a toothpick inserted in the middle comes out clean (or with small dry crumbs on it).

8. If using silicone bakeware, let the cake cool completely in the pan. If using regular bake-ware, let the cake cool for at least 15 minutes before removing from the pan. Finish cooling on a wire rack.

9. Frost the cake as you normally would. Serve at room temperature.

365365Sarah Ballantyne, PhD

TIPS:

If you don’t have silicone bakeware, you can use traditional cake pans. Cut a circle (or square if using square pans) of wax paper that exactly lines the bottom of the pan. Grease the pan with palm shortening, then place the wax paper over the top of the grease. Grease the wax paper, then “flour” the cake pan with arrowroot powder.

This cake recipe uses very precise chemistry. Follow the directions and measure your ingredients carefully!

· 8- or 9-inch-round or 8-inch-square silicone cake pan(s)

· Food processor

S P E C I A L E Q U I P M E N T

This cake is probably too

carbohydrate-dense to be well tolerated by those with FODMAP intolerance.

FODMAP ALERT


ReintroducingFOODs



reintroDucing fooDs

At a bare minimum, you should be strictlycompliant with the AIP for at least one month (three to four months would be better) before reintroducing foods. And you should definitely see significant improvements in your symptoms first, with evidence that your gut has healed substantially and that your immune system is no longer attacking your body (which will be appar-ent by how you feel).It is very important to make sure that your stress is well managed, that your activity level is appro-priate, that you are getting plenty of sleep every night, and that you are spending time outside every day before starting food reintroductions, because these all affect your body’s ability to tolerate foods as you reintroduce them.Unfortunately for some, permanent damage toorgans or tissues may mean that a full recov-ery is not possible, but it doesn’t mean that food reintroductions are impossible. Even though you have successfully regulated your immune sys-tem and healed your gut, you may, for example, continue to require thyroid hormone replace-ment therapy if you have Hashimoto’s thy-roiditis, or you may not completely regain your balance if you have multiple sclerosis.

If you are in this camp, you can gauge whether or not you feel ready for some food reintroductions after all of the following are true:

• You are able to completely digest your food (even if you still need digestive- support supplements) and do not suffer any gastrointestinal symptoms. Your autoimmune disease is no longerpro-gressively getting worse.

• You are able to manage your autoim-mune disease without DMARDs, steroids, orNSAIDs.

When you introduce particular foods is ultimate-ly your choice. How you feel is the best gauge, and only you will know if you are ready. A word of caution, though: don’t let cravings influence you.Your decision should come from feeling good and seeing improvement in your disease.


Reintroducing a food after eliminating itfrom your diet for a while is called an “oral foodchallenge test,” an “oral challenge,” or simply a“food challenge.” The suggested procedure fora food challenge detailed here assumes that youare not allergic to these foods—that is, you do not have an IgE-mediated reaction to them. If you have a diagnosed allergy to a food and want to perform a food challenge to see if your aller-gy persists, consult with your doctor.Food challenges are done one food at a time,once every three to seven days. If you generallytolerate new foods well as you challenge them, you can reintroduce them faster (every three to four days). If you are sensitive to many foods, you should reintroduce them more slowly (ev-ery six to seven days, or even longer).Reintroducing foods can be tricky because non-

IgE reactions can take anywhere from an hour to a few days to manifest (although symptoms generally appear one to four hours after con-suming the food and peak within four to twen-ty-four hours).Remember that symptoms can occur evena couple of days after you eat the food. If yoursymptoms are delayed, it can be a little tricky todetermine whether or not there is a link to the food you are challenging. If you aren’t sure, go on to the next food (without incorporating the other one back into your diet) and then revisit that particular food in a couple of weeks. Don’t reintroduce a new food if you have an infec-tion, had an unusually strenuous workout, got less sleep than normal, are feeling unusually stressed, or are under any other circumstancesthat may make interpreting a reaction difficult.

how to reintroDuce fooDs


First, select a food to challenge. Be prepared to eat it two or three times in one day (but not again for a few days).

The first time you eat the food, eat half a teaspoon or even less (one teensy little nibble). Wait fifteen minutes.

If you have any symptoms, don’t eat any more. Next, eat one teaspoon of the food (a tiny bite). Wait fifteen minutes.

If you have any symptoms, don’t eat any more. Next, eat one and- a-half teaspoons of the food (a slightly bigger bite).

That’s it for now. Wait two to three hours and monitor yourself for symptoms.

Now eat a normal-size portion of the food—either by itself or as part of a meal.

Do not eat that food again for three to seven days (and don’t reintroduce any other foods in that time, either). Monitor yourself for symptoms.

If you have no symptoms in the next three to seven days, you may reincorporate this food into your diet.

Alcoholic beverages are an exception to this protocol for reintroductions: you will have just one small portion on the challenge day. Drink a small glass and make sure that the beverage is gluten-free. The maximum you should drink is eight to nine ounces of cider or gluten-free beer, five ounces of wine, three to four ounces of fortified wine (like sherry, port, or Madeira), two to three ounces of liqueur, or one to one-and-a-half ounces of spirits. Wait at least one week before having another glass. You can gradually increase the frequency of indulgence to about twice a week. (It is unlikely that those with autoimmune disease will tolerate alcohol in larger doses or more frequently, but you are welcome to test this for yourself.) Keep in mind that you will feel the effects of alcohol sooner than you used to. Please drink responsibly.

1.2.3.4.5.6.7.

8.

Alcohol

reintroDuction 101


What Does a fooD reaction look like?

Gastrointestinalsymptoms:

tummyache, heartburn,nausea, constipation,

diarrhea, gas,bloating, undigested

food particles in stool

Increased mucusproduction: phlegm,

runny nose, or postnasal

drip

Reduced energy,fatigue or energy dips

in the afternoon

Changes in skin:rashes, acne, dry

skin, little pink bumpsor spots, dry hair or

nails

Coughing or increasedneed to clear your

throat

Symptoms of yourdisease returning or

worsening

Aches and pains:muscle, joint, tendon,

or ligament

Pica (craving mineralsfrom nonfood

items like clay, chalk,dirt, or sand)

Sneezing

Headaches (mild tomigraine)

Mood issues:mood swings, feeling

low or depressed,being less able to

handle stress,increased anxiety

Food cravings forsugar or fat, or desire

for caffeine

Dizziness or lightheadedness

Itchy eyes or mouth

Trouble sleeping:either falling asleepor staying asleep or

just not feeling restedin the morning

Even having just one of these symptoms may indicate that you are sensitive to a food.

Reactions can vary wildly and include any of the following:


If you are testing a food that would normally beconsumed in small amounts (such as a spice),the most you should eat is a normal serving size.This means scaling back the amount in step 2—soinstead of starting with half a teaspoon, you would start with a pinch. Alternatively, you can cook a dish that uses that food and scale your portion up or down to consume the recommend-ed amount of the new food.Sometimes symptoms can creep up on you. It iseasy to want a food to be tolerated so badly thatyou ignore your body’s reaction to it until you have been eating that food for so long that you just can’t ignore the symptoms anymore (which may take several weeks). This is especially easy to do when symptoms are mild and fairly nebu-lous (such as mood changes and fatigue). In this case, it may be difficult to retrace your steps and determine the real culprit. Look to any foods you have been eating frequently since reintroduction. Eliminate all possible candidates (which might mean the last six or more foods you reintro-duced). When in doubt, roll back to the full-on Paleo Approach for a few weeks or until your symptoms resolve completely, and then start food reintroductions again (being more criticaland more patient this time, and waiting longerbetween reintroductions).You might be able to tolerate a food if it’s eatenoccasionally, but not if it’s part of your everydaydiet. It may be difficult to determine which foodsthese are, how often you can tolerate them, andhow much of them you can eat. These are oftenthe foods that cause a slow development of symptoms after reintroduction and the same ones that sent you back to square 1 when you reintroduced them. If you aren’t sure if a food is causing a reaction, it’s best to avoid it until you have finished reintroductions and have found a maintenance diet that works for you. You might then reintroduce these gray-area foods at ir-regular intervals and in small portions, always

monitoring yourself for symptoms of a reaction.You may wish to keep many of these reintro-duced foods in reserve as occasional indulgences.For example, even though you used to drink several cups of coffee a day, you may choose to keep your coffee consumption extremely mini-mal even if yourchallenge was successful. Maybe coffee will now be a treat you save for Sunday brunch. Some of the foods excluded from the Pa-leo Approach (like coffee) create the most havoc when consumed frequently, in large quantities, or in the presence of a disrupted gut barrier, hormone imbalance, and an overactive immune system. This means that thinking of these foods as occasional treats is a good way to enjoy them while avoiding the downside that comes with habitual consumption of them. After all, if giving up coffee was hard for you, do you really want to get sucked back into an emotional or physical reliance on it? Also keep in mind that some of these foods may never be well tolerated, even as a once-in-a-blue-moon indulgence, so you may just decide not to challenge any of the foodsmost likely to be problematic and assume that you are healthier without them.Which foods you tolerate may change over time.If you reintroduce a food now and have a reac-tion to it, that doesn’t necessarily mean you will never be able to eat that food. Especially if your reaction is mild, you may want to rechallenge that food in six months or a year. Also, new food sensitivities may develop. It is possible that a food that you successfully reintroduce now won’t work for you in the future.(This usually occurs in tandem with increasedstress, decreased sleep, infection, or other as-saults on your gut health and immune system.) If a food stops working for you, it’s important to recognize that as early as possible and exclude it from your diet.


When it comes to food reintroductions, there isno right or wrong way to choose where to start. My suggested order of food reintroductions takes into consideration both the likelihood of reaction (based on what science says about how that particular food interacts with the gut barrier or the immune system) and the inher-ent nutritional value of the food. There are four stages. The first stage includes foods that are most likely to be well tolerated or are the most nutrient-dense. The second stage includes foods that are less likely to be well tolerated or are less nutrient-dense. The third stage includes foods that are even more unlikely to be well tolerated. The fourth stage includes foods that are most likely to be untolerated and that you may never wish to challenge.

Challenge all the foods in stage 1 that you wantto reincorporate (except any that you are allergicto or have a history of severe reactions to) beforemoving to stage 2. Follow the same protocol before moving from stage 2 to stage 3 and then from stage 3 to stage 4. You don’t have to toler-ate all the foods in stage 1 to be able to move to stage 2, but if you don’t tolerate many (or most) of the foods, take a break from new food reintro-ductions for a few months and then rechallenge those stage 1 foods. If you still react to them, wait a few more months and then start challenging stage 2 foods (keeping the untolerated ones from stage 1 out of your diet).

Suggested Order of Reintroduction


Stage 1 Stage 2

Stage 3 Stage 4

• egg yolks • legumes with edible pods (green

beans, scarlet runner beans, sugar snap peas, peas, etc.)

• fruit-and berry-based spices• seed-based spices• seed and nut oils (sesame seed

oil, macadamia nut oil, walnut oil etc.)

• ghee from grass-fed dairy

• cashews and pistachios• eggplant• sweet peppers• papriks• coffee• grassfed raw cream• fermented grass-fed dairy (e.g.,

yogurt and kefir)

• seeds (including whole, ground and butters like tahini)

• nuts (including whole, ground, and butters like almond butter) except cashews and pistachios

• cocoa or chocolate• egg whites• grass-fed butter• alcohol in small quantities

• Other dairy products (e.g., grass-fed whole milk and cheese)

• chili peppers • tomatoes• potatoes• other nightshades and nightshade spices• alcohol in larger quantities• white rice• traditionally prepared legumes (ideally

soaked and fermented)• Tradtionally prepared gluten-free grains

(ideally soaked and fermented)• foods you have a history of severe reac-

tion to • foods you are allergic to

Stages of reintroDucing fooDs

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